Anyone who suffers from insomnia knows it: when you sleep poorly, everything else seems out of whack. Fatigue builds, mood drops, concentration falters. And often we look for a quick fix: a herbal tea, a supplement, maybe a few extra hours in bed on the weekend. But here's the real surprise: just five servings of fruit and vegetables a day can significantly improve the quality of sleep, and this beneficial effect manifests itself within the following 24 hours. This is revealed by a study published in the scientific journal Sleep Health and conducted by researchers at Columbia University and the University of Chicago.
A finding that, scientists themselves admit, surprised even them. Not only because of the speed with which the improvements occurred, but also because of the intensity of the change: sleep quality increased by up to 16% from the day one changed diet. This result opens up new considerations not only in the field of sleep medicine, but also in that of daily nutrition —and therefore, inevitably, in our kitchens.
An Increasingly Strong Link Between Nutrition and Sleep
Luigi Ferini Strambi, director of the Sleep Medicine Center at the IRCCS San Raffaele Hospital and professor of neurology at Vita-Salute San Raffaele University, commented on the findings to La Cucina Italiana. "In recent years, we've gathered a wealth of evidence linking sleep to nutrition, but this study is particularly valuable," he explained to Fabiana Salsi. "It doesn't just collect subjective data, but measures sleep quality through objective tools like the actigraph, which records movements and interruptions in nocturnal sleep."
What clearly emerged is that a high fruit and vegetable consumption reduces sleep fragmentation, making it deeper, more continuous, and more restful. In other words, a day of good food choices can really make a difference under the covers.
Why Fruits and Vegetables Help You Sleep
The reason fruits and vegetables have such a positive effect on sleep is linked to their nutritional composition. It's not just about "healthy food" in a generic sense: they interact with our hormonal and nervous systems. "Fruits and vegetables," explains Ferini Strambi, "stimulate the production of melatonin, the hormone that regulates the sleep-wake cycle. They are also rich in polyphenols, antioxidant molecules that have been shown to improve both the quality of sleep and the ability to resist the effects of sleep deficiency."
And that's not all. Polyphenols also influence mood, and a more stable mood throughout the day increases the likelihood of falling asleep more easily and staying asleep.
Sleep's Enemies? They Often Hide On Your Plate
But while some foods improve sleep, others disrupt it. Certain foods, especially those eaten at dinner, can make it harder to fall asleep or worsen the quality of your rest. These include:
- Too salty foods: chips, deli meats, canned foods and spicy condiments (such as paprika and pepper) increase blood pressure and heart rate, making it difficult to fall asleep.
- Excess fats and proteins that are too complex to digest, such as red meat and fried foods, overload the digestive system just when it should slow down.
- Simple carbohydrates: if consumed in abundance, alter body temperature and reduce the nocturnal production of melatonin.
- Alcohol, which is a common trap: it “puts you to sleep” quickly, but it breaks your sleep, making it lighter and less restorative.
A Light (And Tasty) Dinner For Peaceful Nights
The evening meal plays a crucial role. According to Professor Ferini Strambi, eating dinner at least three hours before bed, focusing on light dishes, is the ideal strategy for promoting restful sleep. What to put on your plate? A balanced dinner should include:
- Seasonal vegetables, perhaps steamed or grilled.
- Light proteins, such as fish, eggs or legumes.
- A moderate portion of complex carbohydrates, such as brown rice or rye bread.
This combination, besides being easily digestible, is in line with the principles of chrononutrition, the science that studies how food affects our biological clock.
Evening Fasting? Beware of Side Effects
While it's best not to overeat, skipping dinner can have negative effects. Fasting, especially in the evening, can alter the secretion of insulin and other hormones, such as thyroid hormones, which follow very specific circadian rhythms. This imbalance can disrupt sleep onset and worsen sleep quality. Ferini Strambi warns: "We must never forget that our bodies operate on a 24-hour cycle, and any overuse—even excessively prolonged fasting—can have consequences."
Sleeping Well is Not a Luxury, It's a Necessity
Good sleep isn't just about "resting": it's essential for health. Sleeping well lowers cortisol levels (the stress hormone), strengthens the immune system, helps cleanse the brain of harmful toxins like beta-amyloid (linked to neurodegenerative diseases), and regulates the hormones that control hunger and satiety. In short, sleep influences the way we eat and vice versa. This virtuous circle starts right at the table.
If you often find yourself having restless nights or waking up already tired, try looking at your plate before looking in the medicine cabinet. Sometimes, the recipe for better sleep is simpler than you think: more vegetables, fewer processed foods, a regular schedule, and a little attention to your evening choices. In the kitchen, as in life, simplicity pays off. And a peaceful night's sleep might just be a light dinner away.
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