As if we needed another reason to eat more fruits and vegetables, a recent study shows they could promote better sleep. Researchers from the University of Chicago Medicine and Columbia University found that eating fruits and vegetables during the day was linked to more restful, higher-quality sleep and less disrupted nighttime sleep.

More specifically, meeting the dietary recommendations for fruit and vegetable intake (five servings daily, which is about five cups) was linked to a 16% improvement in sleep quality.

The findings—published in Sleep Health, the National Sleep Foundation's journal—also found that people who ate complex carbohydrates, like whole grains, also showed a measured decrease in sleep interruptions (called "sleep fragmentation").

What does the research say about fruits, vegetables, and sleep quality?

How dietary choices impact sleep is a growing area of research, but beyond this, the University of Chicago study is not the first publication to suggest that there is a link between the quality of diet and the quality of rest.

One study that included over 20,000 people from around the world found that consuming more fruits and vegetables each day was linked to better sleep duration. Another study, including over 400 women in the United States, concluded that following the Mediterranean diet, which is high in fruits and vegetables, was associated with improved sleep quality for participants. What about more severe sleep issues? A study on over 50,000 U.S. women found that following a good diet was associated with a lower risk of insomnia after three years of follow-up.

In contrast, research says that eating poorly can indeed have the opposite effect. One systematic review of 29 studies reported that a higher intake of processed and free sugar-rich foods was linked to worse sleep.

So, if you want to get the shut-eye you need (and experience countless other benefits for your total-body health), opt for minimally processed, nutrient-dense foods. (And considering the influence sleep has on everything from your heart health to your immune system, better sleep goes a long, long way!)

How might fruits and vegetables improve sleep?

Consuming more produce may support better slumber—but how?

Fruits and vegetables are jam-packed with numerous bioactive nutrients that promote healthier sleep. If you consume more produce, then you're getting more fiber, polyphenols, and vitamins and minerals (like magnesium and potassium).

These can promote healthy sleep through several mechanisms, including:

• Supporting the gut microbiome.
• Promoting tissue repair pathways.
• Promoting anti-inflammatory and antioxidant pathways.
• Improving nitric oxide bioavailability and endothelial function.
• Supporting tryptophan, serotonin, and melatonin pathways.

How quickly can eating more produce affect sleep?

Eating fruit and vegetables during the day may mean you sleep better at night. This was one of the more surprising findings from the University of Chicago study. However, just because you had salad for lunch does not mean you'll have the sleep of your dreams hours later, because there are many other variables that impact your sleep quality. For example, if you stay up late scrolling on your phone, or if you're dealing with extreme stress, you may not sleep well at night, despite following healthy eating patterns.

While results can come quickly, consistency is key. You should look for more sustained changes over weeks and months of following a healthy diet. This is how long it will take to see an improvement in other factors, like your gut microbiome and inflammation.

How many servings of fruits and vegetables support better sleep?

When it comes to produce, the more, the better! Unfortunately, most people don't eat the five daily servings linked to sleep improvement in the University of Chicago study, but any increase is certainly better than nothing!

Having a tough time eating that much produce? Remember that there are infinite ways to consume enough fruits and vegetables to meet your dietary needs and get those five cups a day:

• Blend them up into a smoothie.
• Cook and puree them for soups.
• Chop up some veggies and eat them with hummus.
• Add chopped fruit to your oatmeal.

Every bite adds up.

Which fruits and vegetables are best for sleep?

Generally, all fruits and vegetables can help support better sleep quality. However, including certain fruits and vegetables in your diet because of their specific nutritional content may help promote quality sleep.

Speak with your dietitian or healthcare provider for more guidance on the dietary adjustments you may need to make.

Making the right lifestyle changes for better sleep

Eating more produce isn't the only way to catch more hours of rest and improve your sleep efficiency. You may also need to change other habits:

• Limit screen time by putting your gadgets away an hour before bed.
• Drop the thermostat to 60 to 68⁰ F—this can signal to your body that it's time to sleep.
• Aim to go to bed and wake up around the same time every day.
• Try to have your last meal at least three hours before bed—avoid eating or snacking late at night.
• Move your body daily (brisk walks, swimming, yoga, resistance training, etc.), but not too close to bedtime.

Health is multidimensional, so a holistic approach will always yield the best results.

References

• Boege HL, et al. "Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults." Sleep Health. October 2025. https://www.sleephealthjournal.org/article/S2352-7218%2825%2900089-0/abstract
• David AVA, et al. "Role of Antioxidants in Sleep Disorders: A Review." Journal of Pharmacology and Pharmacotherapeutics. March 2024. https://journals.sagepub.com/doi/10.1177/0976500X241229835
• Godos J, et al. "Association between diet and sleep quality: A systematic review." Sleep Med Rev. June 2021. https://pubmed.ncbi.nlm.nih.gov/33549913/
• Pengpid S, Peltzer K. "Fruit and Vegetable Consumption is Protective from Short Sleep and Poor Sleep Quality Among University Students from 28 Countries." Nat Sci Sleep. August 2020. https://pubmed.ncbi.nlm.nih.gov/32943964/
• Zuraikat FM, et al. "Greater adherence to healthful dietary patterns is associated with lower insomnia risk in the Women's health initiative observational study." Sleep. October 2025. https://pubmed.ncbi.nlm.nih.gov/41065709/
• Zuraikat FM, et al. "A Mediterranean Dietary Pattern Predicts Better Sleep Quality in US Women from the American Heart Association Go Red for Women Strategically Focused Research Network." Nutrients. September 2020. https://pubmed.ncbi.nlm.nih.gov/32947817/
• "Eating more fruits and veggies could help you sleep better." University of Chicago. June 2025. https://www.uchicagomedicine.org/forefront/research-and-discoveries-articles/eating-fruits-and-veggies-may-improve-sleep
• "Scientists say this simple diet change can improve sleep fast." ScienceDaily. October 2025. https://www.sciencedaily.com/releases/2025/10/251025084557.htm

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