Women's Health November 7, 2025 0 Comments

Unlock the Secret Sleep Hack: Why Daytime Fiber Could Transform Your Nights Forever

Ever wonder if the secret to crushing your sleep goals might actually be hiding in your salad bowl? Turns out, munching on five cups of colorful produce daily could boost your sleep quality by up to 16%—that’s no small potatoes! A curious little study with just 34 healthy young adults revealed that fiber-packed fruits, veggies, and whole grains aren’t just gut-friendly; they might help you dive into deeper, more restful slumber. Imagine waking up feeling refreshed because you loaded up on spinach and almonds—not caffeine and screen time. Sure, a good night’s rest is more than just what you eat, but if fiber and magnesium lay down the foundation, isn’t it worth experimenting with your dinner plate? Stick with me as we break down the study’s findings and get tips from sleep pros on rocking better ZZZs tonight. LEARN MORE

A study of 34 healthy young adults found that those who ate five cups of produce a day could have up to a 16% increase in sleep quality compared to those who don’t eat any fruits and vegetables.
One of the key ingredients could be fiber, which is associated with more deep sleep and less light sleep.
Experts say proper nutrient consumption, including fiber and magnesium, can lay the foundation for better rest, but it’s important to practice good sleep hygiene overall, too.

Fibermaxxing is a trend we can get behind, thanks to the fact that eating enough of the nutrient can help with everything from gut to hormone health. Add to the list of potential benefits: better sleep.

Yes, new research published in Sleep Health found a link between eating more fiber-packed fruits, vegetables, and whole grains and higher quality shut-eye—and you might see results pretty immediately.

But how much of an impact can these foods actually have on your sleep? Here’s what the study showed, plus what a sleep specialist wants you to keep in mind.

Meet the experts: W. Christopher Winter, MD, is a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast. Marie-Pierre St-Onge, PhD, is a study co-author and director of the Center of Excellence for Sleep & Circadian Research at Columbia University Irving Medical Center.

What did the study find?

The study had 34 healthy young adults with no known sleep issues wear a wrist monitor to track how they slept on multiple nights. They were also asked to log what they ate each day in an app.

The researchers discovered a link between the participants’ diets and how well they slept, with people who ate more fruits, vegetables, and complex carbohydrates waking up less than those who loaded up on less healthy foods.

“[These foods] provide fiber, which we have shown is associated with more deep sleep and less light sleep,” says Marie-Pierre St-Onge, PhD, study co-author and director of the Center of Excellence for Sleep & Circadian Research at Columbia University Irving Medical Center. They’re also carbohydrates, which can help support the transport of the amino acid tryptophan, which produces melatonin, St-Onge says, and they may even support good gut health to support better sleep, she adds.

Those who ate more magnesium-rich foods woke up less at night, too. The mineral can help muscles relax, and also supports melatonin production. (Foods rich in magnesium include pumpkin seeds, chia seeds, almonds, and spinach.)

After crunching the data, the researchers estimated that people who eat the recommended five cups of produce a day could have up to a 16% increase in sleep quality compared to those who skip fruits and vegetables. Here’s the really cool part: The participants who met these guidelines benefited the very same night after they consumed these foods during the day.

There are a couple of important things to point out. One is that this study was small (again, it only followed 34 people). Second, all sleep trackers may not be as accurate as lab-based and other sleep studies.

How much of an impact can this have on sleep?

“Proper nutrient consumption can lay the foundation for better sleep,” says W. Christopher Winter, MD, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast. “Sleep is a biochemical process that relies on a cascade of neurotransmitters, enzymes, cofactors, and other chemicals,” he adds.

But it’s hard to say just how much of a difference an extra serving or two will actually make in your sleep quality as a whole, Dr. Winter says. That will likely depend on your current consumption among other factors. Still, any boost in sleep quality is better than nothing—and adding fruits and vegetables to your plate can have many other upsides.

What else can you do to get better sleep?

Because sleep is so complex, Dr. Winter says it’s best to look beyond your plate to try to sleep better tonight. The Centers for Disease Control and Prevention (CDC) also recommends these sleep health best practices:

Try to go to bed and wake up at the same time each day.
Keep your bedroom quiet and cool.
Turn off electronic devices, including your phone, at least 30 minutes before bed.
Don’t have large meals and alcohol before bed.
Skip caffeine in the afternoon and evening.
Try to exercise regularly and follow a varied diet.

If you’ve tried all of that, including making sure you’re eating enough produce, Dr. Winter says it’s time to see a healthcare professional for an evaluation.

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.