Want to improve your sleep cycle? Try including apples and carrots in your diet

Consuming apples and carrots everyday can help you sleep better (Picture Credit: Pexels)

If you’ve ever lain awake counting sheep or tried the latest gadget promising to lull you into slumber, you’re not alone. The nation’s collective lack of sleep has become something of a modern epidemic,  one that’s affecting not just our moods but also our health, relationships, and even how well we remember where we left our keys.

But here’s a twist that might surprise you: the key to a better night’s rest could be sitting in your fruit bowl. Yes, according to new research from the University of Chicago Medical Center and Columbia University, eating more fruits and vegetables during the day can actually improve your sleep quality that very same night.

The study revealed that people who met the Centers for Disease Control and Prevention’s (CDC) daily produce goal, that’s around five cups of fruits and vegetables — enjoyed up to a 16% boost in sleep quality. That’s not just a blip on the graph; it’s a meaningful difference you could feel after a single day. “Dietary modifications could be a new, natural and cost-effective approach to achieve better sleep,” said Dr Esra Tasali, director of the UChicago Sleep Center. In other words, you might not need another pricey sleep gadget — just a few more greens on your plate.

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For years, we’ve known that poor sleep can drive us towards junk food — think crisps, chocolate, and midnight toast raids. But this says that your eating habits may shape how we sleep. By tracking healthy young adults with wrist monitors and digital food logs, researchers found that those who ate more fruits, vegetables, and whole grains spent more time in deep, undisturbed sleep. These weren’t just people feeling like they slept better, the data backed it up.

Here’s what the scientists discovered:

More produce equals better sleep: Participants who met fruit and veg goals saw a 16% improvement in rest quality.
Complex carbs count: Whole grains and fibre-rich foods were linked with longer stretches of deep sleep.
It happens fast: Benefits appeared the same day,  within less than 24 hours.
It’s affordable: No fancy supplements or machines needed,  just simple, healthy food choices.

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“People are always asking if there’s something they can eat to help them sleep better,” said Dr Marie-Pierre St-Onge of Columbia University. “Small changes can make a difference. That’s hopeful, better rest doesn’t have to be complicated.”

FAQs on how apple and carrots improve sleep cycle:

1. Can apples help me sleep better?

Yes. Apples contain vitamin C, potassium, and fiber that help relax muscles and regulate blood sugar for steady sleep.

2. Do carrots promote good sleep?

Carrots are rich in beta-carotene and vitamin B6, which support melatonin production — the sleep hormone.

3. When is the best time to eat apples or carrots for sleep?

Have them as an evening snack or with dinner — their slow-digesting nutrients help prevent nighttime hunger.

4. How do they affect sleep quality?

Their nutrients help calm the nervous system and maintain stable energy levels, leading to deeper, uninterrupted sleep.

5. Can I eat both apples and carrots together?

Absolutely. A small apple-and-carrot snack offers fiber, vitamins, and natural sweetness — a light, healthy option before bed.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.