Sleep improvement guaranteed within a day through dietary changes
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A new study has revealed that a diet rich in fruits and vegetables can lead to improved sleep quality. The research, conducted on 34 healthy young adults, recorded their eating habits for up to one week while they wore wrist monitors to track sleep fragmentation.
The findings reinforce a previous study that found a link between increased fiber and better sleep. The study suggests that carbohydrates and fiber in fruits and vegetables have the strongest impact on sleep.
Tart cherries, particularly Montmorency tart cherries, are high in natural melatonin, the hormone that regulates sleep, and tryptophan, which supports melatonin and serotonin production. Consuming tart cherries or tart cherry juice has been shown to increase total sleep time, improve sleep efficiency, and reduce insomnia symptoms.
Kiwifruit has also been found to improve sleep quality. Eating two kiwis about an hour before bedtime has been linked to faster sleep onset, longer sleep duration, and better quality sleep. This effect may be due to kiwis' antioxidant properties, serotonin content, and ability to reduce inflammation.
In addition to these, some fruits such as pineapple, oranges, and bananas have been shown to increase melatonin production, potentially supporting better sleep when consumed before bed.
People who eat five cups of fruits and vegetables daily could experience a 16% improvement in sleep quality on average. Therefore, incorporating tart cherries, kiwifruit, and melatonin-boosting fruits like pineapple, oranges, and bananas into your diet, alongside a generally high intake of fruits and vegetables, may promote better sleep.
The researchers also found that consumption of more healthy carbohydrates, such as whole grains, benefited sleep quality. They recommend a regular diet rich in complex carbohydrates, fruits, and vegetables for long-term sleep health. The researchers believe the findings could be observed within less than 24 hours.
Dr. Esra Tasali, director of the UChicago Sleep Center, is a co-senior author of the study. Dr. Marie-Pierre St-Onge suggests that small changes in diet can impact sleep positively.
The study found a connection between diet and sleep quality in healthy young adults. However, the researchers plan to conduct further studies to establish causation and broaden the findings of the study. It is worth noting that organic produce is recommended when possible due to potential interactions between pesticides and melatonin receptors in the brain.
Sources for this information include Science Alert, UChicago Medicine, Sleep Health, St. Vincent's Medical Center, and Cleveland Clinic. The editor's note mentions that shifting the body from acid to alkaline can boost energy, lose weight, soothe digestion, avoid illness, and achieve wellness, but this is not a fact directly related to the study on diet and sleep quality.
- The connection between diet and sleep quality is reinforced by science, with a diet rich in fruits and vegetables, particularly those high in fibers and antioxidants like tart cherries, kiwifruit, and certain others like pineapple, oranges, and bananas, potentially improving sleep quality.
- The research on sleep health also reveals the benefits of complex carbohydrates, such as whole grains, in promoting better sleep quality, while incorporating healthy diet choices like these into a regular routine may contribute to overall health-and-wellness.
- A regular fitness-and-exercise routine is also important for maintaining proper health, as it can help balance the energy levels and sleep patterns gained from a well-balanced diet, further supporting both wellness and sleep improvement.
