Fresh Produce Intake Linked to Better Sleep, New Study Shows

A new peer-reviewed study by researchers at Columbia University suggests that eating at least five servings of fruits and vegetables per day may significantly improve sleep quality. Researchers found that participants who consumed higher amounts of produce experienced an average 16 percent increase in overall sleep quality compared to those who ate less.

While past research has connected healthy eating with better rest, the authors note that this benefit is often overshadowed by other well-documented advantages of a produce-rich diet, such as improved cardiovascular health, reduced disease risk and increased longevity. They say the connection between diet and sleep deserves more attention, as simple dietary shifts could offer a natural pathway to better rest without medication.

The study attributes the sleep-enhancing effects of fruits and vegetables to compounds such as melatonin, magnesium, serotonin and potassium—nutrients known to help the body relax, regulate sleep cycles and support deeper, more restorative sleep.

Despite these findings, produce consumption continues to lag. According to national dietary data, only about 10 percent of Americans meet the daily recommended intake of fruits and vegetables. Public health experts emphasize that increasing consumption is essential to improving long-term community health outcomes, and that affordability and accessibility must remain central to that effort.

Advocates also point out that discouraging consumers from buying commonly available produce through misleading claims only makes the problem worse. Some marketing messages promote the idea that certain items are inherently superior in quality or safety, but according to the U.S. Department of Agriculture, the term “organic” refers strictly to production methods—not nutritional value, safety or quality. Studies consistently show that both organic and conventionally grown fruits and vegetables are safe and beneficial to eat.

Food and nutrition educators say fear-based messaging can create unnecessary barriers, especially for families with limited budgets. Encouraging consumers to choose the produce they enjoy and can afford, regardless of production label, may be one of the most effective strategies for boosting intake across all communities.

At a time when stress and restless nights are increasingly common, supporting healthier dietary habits could have a meaningful impact. And if the latest research is any indication, adding more berries, greens, apples, carrots or bananas to the plate may help more than just the body—it may help quiet the mind at bedtime, too.