New York: A growing body of research reveals that diets rich in fruits and vegetables may significantly improve sleep quality and duration. Recent studies show that natural compounds such as fiber, antioxidants, vitamins, and minerals found in plant-based foods support restful sleep and may help combat insomnia, especially in urban areas with high rates of sleep disturbances.
Fruits like cherries, bananas, and grapes contain melatonin, a hormone that regulates sleep-wake cycles. Vegetables such as spinach and broccoli provide magnesium and potassium, which help calm the nervous system and relax muscles. These nutrients ease stress and promote uninterrupted sleep.
Additionally, dietary fiber helps stabilize blood sugar levels overnight, reducing the chances of waking up in the middle of the night. Antioxidants, particularly vitamins C and E from citrus fruits and leafy greens, help balance hormones and ease oxidative stress, leading to better mental calmness.
A consistent intake of such foods could offer a natural, side-effect-free alternative to sleep medications. While clinical trials are ongoing, researchers urge people to adopt regular, balanced diets to support long-term sleep health.
