New research from UChicago Medicine and Columbia University reveals that eating five cups of fruits and vegetables daily can lead to a 16% improvement in sleep quality – by the very next night. The study tracked 34 healthy adults (ages 20–49) who logged their diets and wore wrist actigraphy to measure how often they woke up or shifted between sleep stages—aka “sleep fragmentation”.

ScienceAlert recently broke this down for general audiences, calling it “The secret to better sleep could be as simple as eating more fruit and veggies.” They highlighted the immediate same-day effect and pointed out that fiber, healthy carbs, and (possibly) phytomelatonin in produce may drive the benefit.

Why produce helps

  • Complex carbs + tryptophan → serotonin + melatonin: These nutrients improve both falling and staying asleep.
  • Fiber, antioxidants, magnesium: Support our gut, reduce inflammation, and aid restorative sleep.
  • Consistent findings: The CDC’s recommended intake (5 cups/day) maps directly onto improved sleep the same evening.

Tips 

  1. Target 5 cups/day
  2. Opt for fiber + complex carbs
    • Whole grains, legumes, bananas, oatmeal, or tart cherries are rich in melatonin or tryptophan.
  3. Pair with sleep hygiene
    • Timing, cool dark rooms, limited evening caffeine, and consistent schedules remain key.

What We Still Don’t Know

  • Small, homogeneous sample: We need broader validation across age groups and sleep disorders
  • Correlation, not proof of causation: Other lifestyle factors could still be at play.
  • Mechanistic details pending: More work is needed to understand how nutrients like phytomelatonin and fiber mediate the effects.

Ready to put the science to work?

Eating 5 cups of fruits & vegetables daily—notable for fiber, healthy carbs, tryptophan, magnesium, and phytomelatonin—can reduce sleep fragmentation with results visible the very next night. While we await larger-scale trials, the current evidence supports promoting a plant-forward, nutrient-dense diet as a cost-effective, low-risk sleep aid.

Start adding more fruits and veggies to your plate today and see how it transforms your night. Small changes at mealtime could mean big improvements at bedtime.

Struggling with sleep despite a healthy lifestyle?

Sometimes nutrition isn’t the only piece of the puzzle. If better sleep still feels out of reach, our sleep specialists are here to help. Schedule a consultation today and get expert guidance tailored to you.