My husband often struggles to get good sleep. It worries me a lot because I know sleep disruptions can have far-reaching consequences — from hardening of the arteries and increased risk for type 2 diabetes to cognitive decline and peripheral artery disease, among other things.
For a while, he was relying on over-the-counter sleep medications to get better rest. But they never really worked all that well, plus the potential side effects of some popular prescription sleep aids certainly gave us both pause.
I’ve been on the lookout for more natural sleep remedies to help him — and recent research has uncovered a pretty simple solution. Even better, the only side effects are healthy ones…
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Mom knew what she was talking about
Previous studies have shown that inadequate sleep can drive people toward unhealthier diets that are high in fat and sugar. Yet, doctors and scientists still don’t know a great deal about how diet can affect sleep patterns.
In this study, a team of U.S. researchers examined the eating patterns of 34 healthy young adults. The participants recorded their eating habits for up to one week.
They also wore wrist monitors to track sleep fragmentation — interruptions between sleep cycles, such as deep and light sleep phases, that keep the body and brain from reaching and maintaining restorative sleep stages.
Results showed a clear connection between each day’s diet and meaningful differences in the subsequent night’s sleep. Participants who ate more fruits and vegetables during the day tended to have deeper, more uninterrupted sleep that same night. Similarly, those who consumed more healthy carbohydrates, such as whole grains, also benefited from better sleep.
Based on their findings, the researchers estimate that people who eat five cups of fruits and vegetables each day, as recommended by the U.S. Centers for Disease Control, could experience a 16 percent improvement in sleep quality compared to people who consume none.
“Sixteen percent is a highly significant difference,” says co-senior author Dr. Esra Tasali, director of the UChicago Sleep Center. “It’s remarkable that such a meaningful change could be observed within less than 24 hours.”
The researchers believe the carbohydrates and fiber in the fruits and vegetables have the strongest impact on sleep. This reinforces a previous study that found a link between increased fiber and better sleep.
It also proves, even if she didn’t know the specifics, that mom was right when she bugged you to eat your fruits and veggies.
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Certain fruits and veggies are even better for sleep
The researchers believe they’ve found a significant enough relationship to conduct further studies to establish causation, broaden the findings across diverse populations and examine how underlying mechanisms, such as digestion, neurology and metabolism, could come into play.
For now, based on current data, the researchers are confident in recommending a regular diet rich in complex carbohydrates, fruits and vegetables to ensure long-term sleep health.
“Dietary modifications could be a new, natural and cost-effective approach to achieve better sleep,” Tasali says. “The temporal associations and objectively measured outcomes in this study represent crucial steps toward filling a gap in important public health knowledge.”
“People are always asking me if there are things they can eat that will help them sleep better,” says co-senior author Dr. Marie-Pierre St-Onge, director of the Center of Excellence for Sleep & Circadian Research at Columbia University. “Small changes can impact sleep. That is empowering — better rest is within your control.”
So if you’re having trouble sleeping, try for five cups of fruits and vegetables every day. If you’re wondering what that amount looks like, here are some examples:
- 1 medium apple, grapefruit, nectarine, orange, peach or pear
- 22 grapes
- 8 large strawberries
- 1 large bell pepper
- 2 medium carrots or 12 baby carrots
- 1 medium potato
If you really want to boost your odds of a good night’s rest, try adding these fruits and veggies that have been shown to promote better sleep:
- Kiwi: One study showed eating two kiwis an hour before bedtime for four weeks increased the total sleep time and sleep efficiency in adults with sleep disorders.
- Tart cherries: Also known as sour cherries, these are naturally high in melatonin, making them conductive to sleep.
- Leafy greens: Leafy greens like spinach are high in magnesium, which promotes good sleep quality.
One last tip: Choose organic produce when possible. Some pesticides have been found to interact with melatonin (your natural sleep hormone) receptors in the brain resulting in sleep problems and metabolic disorders.
Sources:
The Secret to Better Sleep Could Be As Simple As Eating More Fruit And Veggies — Science Alert
Eating more fruits and veggies could help you sleep better — UChicago Medicine
Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults — Sleep Health
These 3 Fruits May Help You Sleep Better — St. Vincent’s Medical Center
6 Foods That Help You Sleep — Cleveland Clinic
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