Struggling to sleep? This simple diet fix could help you drift off faster

Eating more fruits and vegetables during the day may help improve sleep quality, new research shows (Image: Pexels)

If counting sheep isn’t helping, and you have been tossing and turning in bed lately, maybe it’s time to start counting your fruits and vegetables instead.

New research suggests that what you eat during the day could have a powerful effect on how well you sleep at night — and the secret might be hiding in your salad bowl.

A new study, published in Sleep Health and led by scientists at the University of California, found that people who ate more fruits and vegetables slept better that very night. Participants who hit the recommended five cups of fruits and veggies a day had 16% better sleep quality than those who ate very few. The benefit wasn’t subtle: participants fell asleep faster, woke up less often, and felt more refreshed the next morning.

How fruits and vegetables help you drift off

Fruits and vegetables are packed with fibre, vitamins, minerals, antioxidants and bioactive compounds that help regulate your body’s natural rhythm. Experts believe these nutrients improve circulation, lower inflammation and support the production of melatonin and serotonin — two hormones essential for good sleep.

Also Read: How to sleep better: 9 healthy habits to prevent insomnia, sleep apnoea, promote overall well-being

Natural carbohydrates found in fruits and vegetables may also help your brain absorb tryptophan — the amino acid that triggers the body’s “wind down” signals. In simple terms, eating more produce during the day helps your body and brain switch off more smoothly at night.

What this means for your daily routine

Researchers say you don’t need a radical diet overhaul to feel the benefits. Just adding two extra cups of fruits or vegetables a day — say, a banana and some spinach in your breakfast smoothie or a bowl of sautéed beans with dinner — could help improve sleep continuity and reduce those 3 am wake-ups.

Sleep experts in India say the findings are especially relevant post-Diwali, when irregular meal timings, late-night snacks and high-sugar foods often leave the body’s metabolism out of sync. Adding nutrient-rich, colourful produce back into your diet can help reset that balance naturally.

What to avoid — and when

Experts say timing your meals and choosing what not to eat can be just as crucial as what you do eat.

After 8pm: Avoid heavy, greasy meals like fried foods, butter-rich curries or pizza. They take longer to digest and can cause discomfort when you lie down.

Within 2 hours of bedtime: Skip caffeine, chocolate, and energy drinks — even small amounts can delay melatonin release and keep your mind alert.

Late-night desserts: Sugar spikes and crashes can interfere with the body’s natural sleep rhythm. Instead, opt for a small bowl of yoghurt with fruit.

Alcohol: While it might make you sleepy initially, it disrupts deep sleep and increases night-time awakenings.

Build a sleep-friendly plate

You don’t have to overhaul your diet — just small swaps can make a difference. Add spinach, carrots or pumpkin to your lunch, snack on guava or banana in the evening, and aim for at least two cups of fruit and three cups of vegetables daily.

Post-Diwali, when irregular eating patterns and rich foods can leave your body off-balance, a colourful plate can help reset your metabolism and your circadian rhythm.

Also Read: Wake up tired even after 8 hours? Sleep specialist explains possible causes and what you can do

Good sleep doesn’t begin at bedtime — it begins at breakfast. People who eat more fruits and vegetables tend to sleep longer, deeper, and better. So before you reach for another cup of coffee to fight fatigue, grab an apple instead. You might just wake up feeling truly rested for once.

FAQs on the link between food and sleep quality

How do fruits and vegetables improve sleep quality?

Fruits and vegetables are rich in nutrients like fibre, vitamins, minerals, antioxidants, and bioactive compounds that help regulate the body’s natural rhythm, improve circulation, lower inflammation, and support melatonin and serotonin production.

What specific foods should I avoid to improve my sleep?

Avoid heavy, greasy meals, caffeine, chocolate, energy drinks, late-night desserts, and alcohol, especially close to bedtime, as they can disrupt sleep patterns.

How many cups of fruits and vegetables should I consume daily for better sleep?

Consuming at least five cups of fruits and vegetables daily, with two cups of fruit and three cups of vegetables, can significantly improve sleep quality.

Can changing my diet really help with insomnia and other sleep issues?

Yes, incorporating more fruits and vegetables into your diet can help improve sleep continuity, reduce night-time awakenings, and promote overall better sleep quality.