Researchers were amazed: These foods can improve our sleep in just 1 day

Researchers have found that eating more of certain foods has a "remarkable" effect on sleep.

Many people suffer from sleep disorders, including insomnia. To sleep well, a healthy lifestyle is crucial, and this includes diet. We know that we should eat several hours before bed and avoid heavy meals in the evening. However, less is known about the foods that can improve sleep.

Researchers from the University of Chicago and Columbia University recently observed that certain foods can have a significant effect on sleep, as early as 24 hours. To find out, they asked young American adults to report their daily diet and had them wear fitness trackers to objectively measure their sleep.

They thus "discovered that daily diet was correlated with significant differences in nighttime sleep," they reported in a press release . Indeed, participants "who consumed more fruits and vegetables during the day tended to have deeper and more uninterrupted sleep at night, as did those who consumed more healthy carbohydrates such as whole grains," said the authors of the study published in June 2025.

They estimated that people who eat 5 portions of fruits and vegetables a day - as recommended - could "benefit from a 16% improvement in the quality of their sleep compared to those who consume neither fruits nor vegetables." For Dr. Esra Tasali, one of the authors of the study, "this is a very significant difference. It is remarkable that such a significant change can be observed in less than 24 hours."

This isn't the first study to highlight the benefits of eating more fruits and vegetables on sleep quality and duration. "But this new study is the first to establish a temporal link between food choices on a given day and objectively measured sleep quality that same night," the researchers say.

Beyond fruits and vegetables, it has also been proven that consuming enough protein and avoiding alcohol and caffeine in the evening can improve sleep quality. It can also be beneficial to focus on foods rich in melatonin, tryptophan, or magnesium: almonds, pistachios, eggs, milk, fish, cheese, spinach, bananas, and avocados. Overall, a varied and balanced diet, regular physical activity, and good sleep hygiene are essential for good sleep.