Association Between Fruit and Vegetable Intake and Sleep

    Getting enough sleep and eating a diet rich in fruits and vegetables are both important for overall health. Interestingly, research suggests that these two healthy habits may influence each other. People who sleep well often eat healthier diets, while eating more fruits and vegetables may also help improve sleep quality. Although scientists are still learning how these two factors interact, several recent studies provide encouraging evidence that better sleep and better nutrition go hand in hand.

People Who Sleep Too Little—or Too Much—Eat Fewer Fruits and Vegetables

    A large nationwide study of 5,043 Finnish adults explored whether sleep duration was related to fruit and vegetable intake (1).

    Researchers found that people who slept too little (< 7 hours) or too much (> 9 hours) consumed fewer fruits and vegetables than those who slept a normal amount. On average, short sleepers ate about 37 grams less, while long sleepers ate about 73 grams less fruits and vegetables each day. These findings remained even after accounting for differences in age, sex, education, income, and other lifestyle factors.

    The study suggests that maintaining a healthy sleep schedule may also support healthier eating habits. While the study cannot prove that sleep directly affects diet, it highlights a strong connection between normal sleep duration and greater fruit and vegetable consumption.

Eating More Fruits and Vegetables May Improve Sleep Quality

    While the first study showed that sleep habits are linked to eating patterns, another study asked the opposite question: Can eating more fruits and vegetables improve sleep? (2)

    Researchers followed 34 healthy young adults in the United States who normally slept the recommended 7–9 hours each night. Participants recorded everything they ate during the day, while their sleep was objectively measured with a wrist-worn activity tracker.

    The results showed that participants who ate more fruits and vegetables and healthy carbohydrate-rich foods during the day experienced less interrupted, higher-quality sleep that night. In contrast, added sugar was not associated with sleep quality.

Researchers also observed trends suggesting that diets higher in red and processed meat were linked to poorer sleep, whereas diets higher in fiber and magnesium tended to support better sleep, although these findings require further confirmation.

    One of the most striking findings was that eating the recommended five cups of fruits and vegetables per day was associated with about a 16% improvement in sleep quality compared with eating none.

    These findings suggest that even for healthy adults who already get enough sleep, choosing more fruits and vegetables may help make sleep deeper and less disrupted.

Increasing Fruit and Vegetable Intake May Reduce Insomnia Symptoms

    Researchers then examined whether actively increasing fruit and vegetable intake could improve sleep over time (3).

    In this 3-month study, 1,165 young adults who ate fewer than three servings of fruits and vegetables per day participated in an online program encouraging them to eat more fruits and vegetables.

    On average, participants increased their intake by 1.2 servings per day. Among women, those who increased their intake by three or more servings daily experienced meaningful improvements in sleep. Compared with women whose intake stayed the same or decreased, they were:

• About twice as likely to report improvements in insomnia symptoms

• Reported better overall sleep quality

• Fell asleep about 4 minutes faster

  
  

    These improvements were not clearly observed in men, suggesting that the effects may differ between women and men.

    Overall, the findings indicate that increasing fruit and vegetable intake may be a simple, natural strategy to improve sleep, especially for young women who consume relatively few fruits and vegetables.

Why Might Fruits and Vegetables Help You Sleep?

    Researchers believe fruits and vegetables may support better sleep through several natural mechanisms.

    They provide healthy carbohydrates, which may help the brain absorb tryptophan, an amino acid that is converted into serotonin and then melatonin—two compounds that help regulate the sleep-wake cycle. Fruits and vegetables are also rich in fiber and polyphenols, natural plant compounds that may reduce inflammation and support healthy communication between the gut and the brain, both of which have been linked to better sleep.

    In addition, some fruits and vegetables naturally contain or stimulate the production of melatonin. Previous studies have shown that eating foods such as cherries can increase the body's melatonin levels and improve sleep quality.

    Although more research is needed to fully understand these biological mechanisms, the growing body of evidence suggests that a diet rich in fruits and vegetables may be one of the simplest lifestyle habits to support healthy, restful sleep.

Summary

    Current research suggests that the relationship between sleep and fruit and vegetable intake works in both directions. People who sleep too little or too much tend to eat fewer fruits and vegetables, while increasing fruit and vegetable intake may improve sleep quality, reduce nighttime awakenings, and even ease insomnia symptoms in some people. Although additional long-term clinical studies are needed, eating more fruits and vegetables is a safe, natural habit that may benefit both overall health and sleep.

References

1: Thapa A, Lahti T, Maukonen M, Partonen T. Consumption of fruits and vegetables and its association with sleep duration among Finnish adult population: a nationwide cross-sectional study. Front Nutr. 2024;11:1319821.

2: Boege HL, Wilson KD, Kilkus JM, et al. Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults. Sleep Health. 2025;11(5):590-596.

3: Jansen EC, She R, Rukstalis M, Alexander GL. Changes in fruit and vegetable consumption in relation to changes in sleep characteristics over a 3-month months among young adults. Sleep Health. 2021;7(3):345-352.

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