Fruits and vegetables are crucial not only for a balanced diet but also for balanced sleep, according to a new Finnish study.
Researchers examined data from the National FinHealth 2017 Study, which surveyed 5,043 Finnish adults over the age of 18, to investigate the relationship between fruit and vegetable consumption and sleep duration.
Participants reported their dietary habits and sleep patterns, which were categorized into short, normal, and long sleep durations. The findings revealed that short sleepers consumed 37 grams fewer fruits and vegetables per day compared to normal sleepers, while long sleepers consumed 73 grams fewer per day.
The study highlighted a consistent pattern: deviations from normal sleep duration were associated with decreased fruit and vegetable intake. Researchers emphasized the importance of considering sleep patterns in dietary interventions.
Dr. Timo Partonen, a research professor at the Finnish Institute for Health and Welfare (THL) in Helsinki, explained that sleeping less than seven hours or more than nine hours per night was linked to reduced consumption of fruits and vegetables. He noted, “The key takeaway is that a shortage of sleep coincides with an unhealthy diet. Weight-watching programs need to pay attention to sleep habits as well, as it may affect the outcomes.”
While the study accounted for individual chronotypes (whether a person is an “early bird” or “night owl”), this trait had minimal impact on the relationship between sleep duration and fruit and vegetable consumption. Partonen noted that the cross-sectional design of the study limited the ability to analyze causal relationships.
Based on these findings, the study suggests that increasing daily fruit and vegetable intake could lead to better sleep. “Sleep, nutrition, and physical activity form a unity. A positive change in one is reflected in positive changes in the other two,” Partonen said.
Erin Palinski-Wade, a New Jersey-based dietitian, supported these findings, explaining that it is “not surprising that increasing your dietary intake of fruits and vegetables may improve both sleep quality and quantity.” She highlighted that certain fruits, such as tart cherries and bananas, contain melatonin, a hormone that regulates the sleep-wake cycle. Consuming these fruits may boost melatonin levels in the body, promoting better sleep onset and quality.
Additionally, a diet rich in fruits and vegetables increases antioxidant intake, which can reduce oxidative stress and inflammation, factors that can improve sleep, according to Palinski-Wade. Dark, leafy greens like spinach and kale, which are high in magnesium, also support sleep, as diets lacking in magnesium have been linked to insomnia.
Furthermore, fruits and vegetables such as spinach and tomatoes contain tryptophan, an amino acid that is a precursor to serotonin, a neurotransmitter involved in melatonin production and sleep regulation. Increasing dietary tryptophan can enhance relaxation and improve sleep quality.
Overall, embracing a diet rich in fruits and vegetables can play a significant role in improving sleep patterns and overall health.
