Eating More Fruits and Vegetables May Lead to Better Sleep, Study Finds

We all know by now that a balanced diet and regular exercise are essential for maintaining good health.

But have you ever considered how your food choices might be impacting the quality and quantity of your sleep?

A groundbreaking new study from Finland’s University of Helsinki, National Institute for Health and Welfare, and Turku University of Applied Sciences has shed light on the fascinating connection between diet and sleep duration.

And the findings might just inspire you to revamp your plate at your next meal.

The Sleep-Diet Connection

The research team examined data from the National FinHealth 2017 Study, which included detailed responses from 5,043 adults about their usual daily food intake, chronotypes (sleep timing preferences), and typical sleep duration.

What they found was intriguing: participants who got the recommended 7-9 hours of sleep per night (dubbed “normal sleepers”) had a higher intake of fruits and vegetables across all sub-groups compared to both short sleepers (less than 7 hours) and long sleepers (more than 9 hours).

But it wasn’t just the overall quantity of produce that mattered—specific types of fruits and vegetables seemed to have a more pronounced effect.

Normal sleepers consumed significantly more green leafy vegetables, root vegetables, and fruit vegetables (like tomatoes and cucumbers) than short sleepers, and more green leafy veggies and fruit vegetables than long sleepers.

The Berry Good News About Fruit

When it came to fruit, the researchers found that normal sleepers ate more berries and other fresh and canned fruits compared to short sleepers, while the only significant difference between normal and long sleepers was in apple consumption.

This suggests that not all fruits and veggies are created equal when it comes to promoting healthy sleep. Loading up on berries, leafy greens, and fruit vegetables might be particularly beneficial for ensuring you get those precious 7-9 hours of shut-eye.

The Protein Piece of the Puzzle

While this study focused specifically on fruit and vegetable intake, it’s important to remember that a truly balanced diet also includes healthy sources of protein. And when it comes to promoting better sleep, not all proteins are created equal.

Grass-fed, organic meats like beef, chicken, and turkey are excellent sources of tryptophan, an amino acid that’s essential for the production of serotonin and melatonin—two neurotransmitters that play a key role in regulating sleep.

These high-quality proteins are also rich in other sleep-promoting nutrients like vitamin B12, iron, and zinc.

So, while loading up on fruits and veggies is certainly important, don’t forget to include a moderate portion of grass-fed, organic meat in your meals for a well-rounded approach to sleep-friendly nutrition.

The Bottom Line

If you’ve been struggling to get enough quality shut-eye, it might be time to take a closer look at your diet.

By aiming for the recommended daily intake of fruits and vegetables (that’s 400-800 grams, or about 5-10 servings, per day), you could be setting yourself up for more restful, restorative sleep.

(And don’t forget the power of protein—incorporating grass-fed, organic meats into your meals can provide an extra boost of sleep-promoting nutrients.)

Of course, diet is just one piece of the sleep puzzle. Regular exercise, stress management, and good sleep hygiene (like keeping a consistent bedtime and creating a relaxing sleep environment) are also crucial for ensuring you get the rest you need.

But by making small, sustainable changes to your eating habits—like adding an extra serving of berries to your breakfast or swapping out processed snacks for carrot sticks and cucumber slices—you could be taking a big step towards better sleep and overall health.

P.S. Is blue light STEALING your health? (And sleep?)

Sources:

https://medicalxpress.com/news/2024-05-fruits-vegetables-optimal-duration.html

Eat Your Way to Better Sleep!

The Sleep-Diet Connection

The Berry Good News About Fruit

The Protein Piece of the Puzzle

The Bottom Line

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