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A recent study conducted by researchers from the University of Chicago and Columbia University has revealed that consuming more fruits and vegetables can significantly improve sleep quality. The study, published in Sleep Health, is among the first to demonstrate a direct link between daily dietary choices and sleep quality that same night.
According to UChicago Medicine, participants who ate more fruits, vegetables, and whole grains experienced a 16% improvement in sleep quality compared to those who did not consume these foods. The study involved 34 healthy young adults who tracked their food intake and wore wrist monitors to measure sleep patterns. The researchers found that a diet rich in fruits and vegetables led to deeper and less fragmented sleep.
Co-senior author Esra Tasali, MD, director of the UChicago Sleep Center, highlighted the potential of dietary modifications as a natural and cost-effective way to achieve better sleep. The study suggests that the carbohydrates found in fruits and vegetables may help the brain absorb tryptophan, promoting the production of melatonin, a hormone that aids sleep maintenance.
Marie-Pierre St-Onge, PhD, co-senior author and director of the Center of Excellence for Sleep & Circadian Research at Columbia, emphasized the empowering nature of these findings, stating that small dietary changes can have a significant impact on sleep quality. The researchers recommend consuming the Centers for Disease Control and Prevention's (CDC) suggested five cups of fruits and vegetables daily for optimal sleep health.
Future studies aim to explore the underlying mechanisms and broaden the findings across diverse populations. For now, experts advise incorporating a diet rich in complex carbohydrates, fruits, and vegetables to enhance long-term sleep health.