What we put on our plate throughout the day can go far beyond immediate nutrition, also reflecting on the functioning of the body at night, including the quality of sleep. The study “Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults”, led by researchers from Columbia University and the University of Chicago, analyzed the relationship between diet and sleep quality in young, healthy adults.

The research investigated how daily consumption of different food groups can influence eating patterns rest the following night, with emphasis on fruits and vegetables, associated with more continuous and restful sleep.

“Many people have this doubt about whether there are foods that can help them sleep better. We know that small changes can impact sleep. Food plays an important role in the quality of sleep, as what and when you eat can influence different aspects of sleep”, says nutritionist Dr. Marcella Garcez, director and professor at the Brazilian Association of Nutrology (ABRAN).

In this context, the doctor explains that stimulant substances, such as caffeine, can harm sleep by leaving the body in a state of alert, making it difficult to begin resting. On the other hand, some foods have compounds that help with relaxation and can promote better sleep quality, such as those rich in tryptophan, magnesium and B vitamins.

Impacts of diet on sleep quality

According to Dr. Marcella Garcez, the sleep disturbances can have far-reaching consequences, affecting cardiovascular and metabolic health, memory, learning, mood regulation and interpersonal relationships. “A better understanding of this association is needed. Modifications in the diet may represent a new and natural approach to achieving better sleep”, he says.

In the study, 34 healthy young adults with no history of sleep problems provided data on diet and sleep quality over 201 days in combined eating and rest records. They recorded their daily food consumption using an app and used a wrist monitor to measure their sleep patterns. From these data, the researchers observed that the daily diet influenced the following night’s sleep.

“Participants who consumed more fruits and vegetables during the day slept better (i.e., they had fewer interruptions in sleep continuity) that same night than participants who consumed more healthy carbohydrates (no added sugar). Based on their findings, the researchers estimate that, compared to a person who does not consume fruits and vegetables, someone who consumes five cups a day — the amount recommended by international dietary guidelines — can experience a 16% improvement in sleep quality”, comments the nutritionist.

Consumption of fruits and vegetables improves sleep

Dr. Marcella Garcez explains that one theory about why consuming fruits and vegetables can improve sleep quality is that the carbohydrates in them help the brain absorb tryptophan, leading to an increase in the production of melatonin — a natural hormone that promotes sleep maintenance.

“Eating fruits and vegetables during the day has an immediate impact on the quality of sleep at night. A diet rich in complex carbohydrates, fruits and vegetables, consumed regularly, is the best option for long-term sleep health”, he explains.

Habits that can affect sleep

To sleep better, the specialist also highlights that it is important to avoid very heavy meals just before bed, as this can cause discomfort. gastrointestinal and harm the quality of sleep. Dehydration can also cause discomfort during the night, while drinking excessive fluids before bed can lead to frequent interruptions to go to the bathroom.

According to the nutritionist, a balanced and nutritious diet can contribute to the stability of blood sugar levels, helping to reduce nighttime awakenings. Regular meal times can also help regulate the body’s biological clock, while excessive alcohol and nicotine consumption tends to negatively impact sleep quality.

Foods that can contribute to healthier sleep

The doctor says that there is no “magic” recipe to guarantee a good night’s sleep, but that some foods and meals can contribute to healthier sleep, although the response to consumption varies between individuals.

To reach the recommendation of five cups of fruits and vegetables a day, it is necessary to consider practical equivalences, such as those from the American Heart Association. “For this table, one cup is equivalent to: 1 medium-sized apple, pear, orange, grapefruit or peach; 22 grapes; 12 small carrots or 2 medium carrots; 2 cups of green leaves; 1 large ear of corn; 1 medium potato”, he says.

According to Dr. Marcella Garcez, it is also possible to invest in foods that help you sleep better, “such as foods rich in the amino acid tryptophan, which is a precursor to serotonin and melatonin, a hormone that regulates sleep, present in foods such as turkey, chicken, milk, yogurt, bananas and nuts. Some food, such as cherries, tomatoes, grapes and strawberries, naturally contain melatonin and can help regulate sleep cycles.”

The list of foods that contribute to the quality of sleep is long: “Whole carbohydrates, such as oats, brown rice and quinoa, green vegetables, foods rich in omega 3, such as cold water fish, seeds and nuts, without forgetting foods rich in B vitamins, especially B6, such as lean meat, potatoes, bananas and avocados, can all have benefits for the quality of sleep”, concludes the doctor.

By Maria Claudia Amoroso