Eating more fruit and wholegrains may boost sleep quality by 16% in 24 hours

A University of Chicago study reported that adults who met a five-a-day fruit-and-vegetable guideline and ate complex carbohydrates saw an average 16% improvement in sleep quality within 24 hours; the article's author then tried the approach for one week and reported fewer nighttime awakenings and faster sleep onset.

Researchers at the University of Chicago report that increasing intake of fruits, vegetables and wholegrains was linked to improved sleep quality within 24 hours. The finding aligns with the CDC's five-a-day fruit and vegetable guideline and with prior research on plant-forward diets and sleep. The article's author worked with registered dietitian Courtney Pelitera and tested the dietary approach for one week to observe any changes. The trial focused on daily swaps such as wholegrain options, more produce, and frozen fruit and vegetables. Key findings: - A University of Chicago study found that adults who met the five-cups-per-day fruit-and-vegetable recommendation and consumed complex carbohydrates showed an average 16% improvement in sleep quality within 24 hours. - Reported sleep changes included more deep sleep and fewer nighttime awakenings. - Researchers noted that carbohydrates can help the brain absorb tryptophan, which supports melatonin production, and many fruits, vegetables and wholegrains provide magnesium and vitamin B6. - The CDC guideline referenced is three cups of vegetables and two cups of fruit per day. - In a one-week self-trial guided by a registered dietitian, the author reported fewer sleep disruptions, faster sleep onset, and earlier wake times on several days. - The trial described fresh and frozen produce as similarly nutrient-rich and mentioned swapping refined crackers for seeded wholegrain alternatives. Summary: The study and the week-long trial both indicated measurable changes in sleep after increasing fruits, vegetables and wholegrains, with effects seen within a day and further observations over a week. Reported benefits focused on deeper sleep and fewer awakenings, though the diet's effects were less evident when other sleep-disrupting habits occurred. Undetermined at this time.