Meaningful Change: New Sleep Study Highlights Benefits of Eating Fruit

A new study has found that tucking into your five-a-day could deliver better sleep—almost immediately. According to researchers from Columbia University and the University of Chicago, eating the recommended quantity of fruit during the daytime can lead to “meaningful change” in sleep quality within just 24 hours.

The findings, published in the journal Sleep Health, are the first to establish a direct link between daily food choices and objectively measured sleep that same night. The study focused specifically on “sleep fragmentation”—the extent to which a person wakes up or moves between deep and light sleep during the night.

“It’s remarkable that such a meaningful change could be observed within less than 24 hours,” said sleep expert Esra Tasali, a co-author of the study. “Dietary modifications could be a new, natural and cost-effective approach to achieve better sleep.”

In the study, healthy young adults logged their daily food consumption via an app while wearing wrist monitors to track their sleep patterns. Researchers found that those who consumed more fruits and vegetables throughout the day experienced deeper and more uninterrupted sleep at night. The benefits extended to healthier carbohydrates too—such as whole grains—which were also associated with improved rest.

Overall, participants who reached their five-a-day target enjoyed a 16 per cent boost in sleep quality compared to those who ate no fruits or vegetables.

“16 per cent is a highly significant difference,” Dr Tasali noted.

The study’s authors are now keen to explore the impact of diet on sleep across a broader population, but their advice is already clear: for long-term sleep health, regularly eating a diet rich in complex carbs, fruits, and vegetables is key.

“Small changes can impact sleep. That is empowering – better rest is within your control,” added co-author Marie-Pierre St-Onge.