"Optimize Your Sleep: Eat Veggies and Improve Sleep Quality"

Looking for Better Sleep? Eat More of This, According to a New Study

If you're like most people, you're probably striving to get a good night's sleep of at least seven hours. But if you find yourself still struggling to get quality rest, a recent study suggests that improving your sleep could be as simple as adjusting your grocery list.

Published in June 2025 in the medical journal Sleep Health, the study conducted by researchers from Columbia University Irving Medical Center and the University of Chicago delved into the potential link between diet and sleep quality. The study involved participants who maintained a stable weight, usually slept seven to nine hours per night, and ate three regular meals a day.

Thirty-four participants provided detailed information about their dietary habits and sleep patterns, keeping journals to monitor both aspects. Additionally, the researchers collected data on the participants' sleep-wake cycles using wrist devices worn during sleep.

The results of the study indicated that a higher intake of fruits and vegetables, along with carbohydrates that align with a healthy diet (particularly those without added sugar), were associated with better sleep quality at night. In fact, consuming five cups of fruits and vegetables daily was linked to a 16% improvement in sleep quality. The researchers suggested that carbohydrates and fiber from fruits and vegetables likely contribute to enhanced sleep quality and reduced sleep disruptions.

These findings align with recommendations from the American Heart Association, which advises adults to consume two cups of fruit and two and a half cups of vegetables daily.

Further analysis revealed that foods rich in fiber and magnesium, such as spinach, broccoli, and avocados, could also have a positive impact on sleep quality. However, the study found that meat, especially red and processed varieties, was associated with poorer sleep quality and increased sleep disruptions. According to Johns Hopkins Medicine, the body's digestion of high-protein foods like meat can slow during sleep, potentially affecting sleep quality.

While more research is needed to fully understand the link between diet and sleep, this study provides valuable insights into how dietary choices may influence sleep quality and interruptions.

Co-senior author of the study, Esra Tasali, MD, director of the UChicago Sleep Center, highlighted the potential for dietary modifications to improve sleep naturally and cost-effectively. Fellow co-senior author, Marie-Pierre St-Onge, PhD, director of the Center of Excellence for Sleep & Circadian Research at Columbia, emphasized the impact of small dietary changes on sleep quality, empowering individuals to take control of their rest.

For those interested in the carbohydrate aspect highlighted in the study, consider incorporating complex carbohydrates like baked potatoes, sweet potatoes, whole grains, oatmeal, brown rice, and quinoa into your diet.

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If you're curious about related topics, check out these articles:

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• Study: People Who Do This During the Day Are More Likely To Remember Their Dreams

The insights from this study offer a fresh perspective on the role of diet in promoting quality sleep, highlighting the potential benefits of incorporating nutrient-rich foods into your daily meals for better rest.