Scientists have proven improved sleep quality with dietary changes

Scientists from the University of Chicago and Columbia University have found that increasing the consumption of fruits and vegetables can significantly improve sleep quality. According to the study, adding these foods to the diet during the day promotes a deeper and more restful sleep in the evening. This was reported by Science Daily magazine.

In search of ways to improve sleep, people try various methods, from counting sheep to using white noise and weighted blankets. Nevertheless, poor sleep continues to have serious health effects, including cardiovascular and metabolic systems, memory, performance, and emotional well-being.

"Changing your diet may be a new, natural, and cost-effective approach to improving sleep. The temporal connections and objectively measured results in this study represent important steps towards filling a gap in important knowledge about public health," said Dr. Esra Tasali, one of the study's authors and director of the Sleep Center at the University of Chicago.

Early studies have shown that sleep deficiency can contribute to a shift to less healthy eating habits, with increased consumption of foods high in fat and sugar.

As part of the analysis, healthy adults tracked their daily food intake through an app and wore a wristband measuring their sleep quality. The researchers assessed parameters such as "sleep fragmentation" — how often a person wakes up or switches between lighter and deeper sleep phases.

The results showed that people who consumed more fruits, vegetables, and complex carbohydrates experienced longer periods of deep sleep. At the same time, no corresponding improvements were recorded in the study participants who did not follow this diet.

The average improvement in sleep quality in the first group reached 16% compared to those who did not follow a diet with fruits and vegetables. Tasali called this a significant difference and stressed that the corresponding changes were observed within less than 24 hours.

Scientists say that the available evidence supports the need for daily consumption of fruits, vegetables and complex carbohydrates to improve long-term sleep. Marie-Pierre Saint-Onge, co-author of the study, PhD, director of the Center of Excellence for Sleep and Circadian Rhythms at Columbia University, emphasized that even small changes can affect sleep.

Earlier, on October 28, Medical Xpress magazine reported a consistent change in brain activity during sleep. According to the publication, during the slow-wave sleep phase, the parts of the brain responsible for movement and sensory perception remain active and continue to consume energy. At the same time, areas associated with thinking, memory, and imagination reduce activity and energy expenditure.

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