Researchers have discovered a method to enhance slumber quality.
In a groundbreaking study published in the journal Sleep Health, researchers have found that a plant-based diet can significantly improve sleep quality. The study, conducted by a team of scientists led by Dr. Esra Tasali, an associate professor at the University of Chicago, focused on the effects of diet on sleep fragmentation - the frequent waking or shifting between deep and light sleep phases.
The study involved a group of young, healthy individuals who tracked their diets using a special app and wore devices that recorded their sleep quality. The participants were advised to consume at least five servings of plant-based foods daily, including fruits, vegetables, legumes, nuts, seeds, and beneficial carbohydrates such as whole grains.
Within less than 24 hours, the study's authors reported a significant change in sleep quality. On average, those who followed the recommendation improved their sleep quality by an impressive 16% without any medication. However, it's worth noting that the study did not provide information on any potential side effects or long-term effects of this diet change on sleep quality.
The study's findings suggest that consuming vegetables, fruits, and beneficial carbohydrates can improve sleep quality. These dietary changes may be associated with better sleep quality, including longer sleep duration and reduced sleep latency (time to fall asleep). This aligns with findings that higher intakes of certain nutrients commonly found in plant-based diets—like vitamin D, magnesium, and antioxidants—are linked to improved sleep health.
Moreover, plant-based supplements have been shown to improve mood and sleep symptoms, suggesting bioactive compounds in plants may have sedative or anxiolytic effects that promote better sleep. For example, components in lettuce have mild sedative effects that increase sleep time and reduce time to fall asleep in experimental studies.
The study highlights that adherence to a plant-based eating pattern enhances sleep quality by providing essential nutrients and bioactive compounds that regulate sleep-related physiological processes. This may be through improved serotonin regulation, antioxidant protection, and reduced inflammation, all important for maintaining healthy sleep cycles.
While the study did not offer any specific recommendations for individuals looking to improve their sleep quality through diet changes, it underscores the importance of incorporating plant-based foods into one's diet for overall health and well-being. For more information on foods that improve sleep quality, refer to [porfiro.co, 2025] and [jhpn.biomedcentral.com, 2025].
References:
[1] Nutrient intake and sleep duration associations (PMC, 2025) [3] Plant-based supplements and sleep improvement (PMC, 2025) [4] Foods that improve sleep quality (porfiro.co, 2025) [5] Systematic review of diet quality and sleep (jhpn.biomedcentral.com, 2025)
Science has linked plant-based diets to improved sleep quality, as demonstrated in the study led by Dr. Esra Tasali. This research suggests that consuming fruits, vegetables, and beneficial carbohydrates may lead to better sleep quality, including longer sleep duration and reduced sleep latency. The study also suggests that plant-based supplements could have sedative effects, promoting better sleep. Therefore, incorporating a diverse array of plant-based foods into one's diet, as part of a health-and-wellness routine, could potentially enhance sleep quality and overall fitness-and-exercise performance.
