Better Sleep Could Be Just A Salad Away

Time to toss the sleeping pills.

Having trouble sleeping at night? A recent study suggests that the key to better rest could be as simple as adding more fruits, vegetables, and whole grains to your daily meals.

Conducted by researchers from the University of Chicago and Columbia University, the study found a direct link between healthier daytime eating habits and improved sleep quality that same evening.

“Adjusting your diet may offer a natural, affordable way to enhance sleep,” said Dr. Esra Tasali, director of the UChicago Sleep Center and one of the study’s authors.

Published on June 11 in the journal Sleep Health, the research is among the first to explore how same-day eating patterns influence nightly sleep. Participants in the study, all healthy young adults, recorded their food intake using a mobile app and wore wrist devices to monitor their sleep.

The researchers focused on “sleep fragmentation,” a measure of how frequently sleep is disrupted by waking or shifting into lighter stages. A lower fragmentation rate signals deeper, more restorative sleep.

While earlier studies have shown that lack of sleep can lead to poor dietary choices, this research reversed the lens, examining how food choices influence sleep instead. The findings revealed that individuals who consumed more produce and complex carbs—like whole grains—experienced significantly better sleep.

In fact, participants who ate the recommended five cups of fruits and vegetables daily saw an estimated 16% improvement in sleep quality compared to those who ate none.

“That’s a substantial improvement,” Tasali noted. “It’s impressive to see such a strong effect in less than a day.”

Although more studies are needed to verify these findings across broader groups, the results highlight the powerful connection between diet and sleep health.

“People frequently ask me what they can eat to sleep better,” said co-author Dr. Marie-Pierre St-Onge, who directs Columbia’s Center of Excellence for Sleep & Circadian Research. “This study shows that even modest dietary changes can make a real difference. It’s encouraging to know that better sleep is something we can influence with everyday choices.”