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Want Better, Longer Sleep? Experts Recommend a Fruit and Vegetable-Rich Diet


Having trouble getting enough sleep? A recent study by a team from Finland’s University of Helsinki, the National Institute for Health and Welfare, and Turku University of Applied Sciences found a strong link between sleep duration and fruit and vegetable consumption. 

Want Better, Longer Sleep? Experts Recommend a Fruit and Vegetable-Rich Diet
(Photo : Hector Bermudez on Unsplash)
A Finnish study reveals that consuming more fruits and vegetables is linked to better sleep duration, emphasizing the importance of diet for overall health.

How a Plant-based Diet Affects Sleep Duration

The research, published in Frontiers in Nutrition, draws on data from the National FinHealth 2017 Study, involving 5,043 Finnish adults aged 18 and above. Participants provided detailed information about their usual sleep duration and dietary habits through a comprehensive questionnaire. 

The researchers considered various factors, including age, gender, income, and chronotype (whether a person is a morning or evening type), to ensure accurate results. They also excluded individuals who reported extremely low energy intake to maintain data integrity.

Participants were divided into three sleep duration groups: short sleepers (less than 7 hours per night), normal sleepers (7-9 hours per night), and long sleepers (more than 9 hours per night). 

The study discovered that short sleepers consumed 37 grams fewer fruits and vegetables per day than normal sleepers. Meanwhile, long sleepers ate 73 g less per day than normal sleepers.

Even after adjusting for various factors, the negative association remained clear: both short and long sleepers ate fewer fruits and vegetables compared to those with normal sleep durations. 

The link between sleep duration and fruit and vegetable consumption became even more evident when excluding participants who underreported their energy intake.

Read Also: This Low-Carb Diet Can Lead to the Most Weight Loss, Harvard Study Finds

Good Nutrition’s Effect on Sleep 

Good nutrition and adequate sleep are crucial for maintaining overall health. As the study points out, insufficient or excessive sleep is associated with lower fruit and vegetable intake, which can negatively impact health. 

This study emphasizes the importance of eating a balanced diet rich in fruits and vegetables for better and longer sleep. 

Other studies have shown that sleep deprivation is linked to cardiovascular disease, diminished cognitive abilities, and increased mortality. Therefore, understanding and addressing the dietary habits related to sleep patterns is essential.

Sleep Experts Recommend These Food Groups for Better Sleep

The World Health Organization recommends consuming at least 400 grams of fruits and vegetables daily. Fruits and vegetables are rich in vitamins and minerals, including folate, vitamin C, and potassium, which can help reduce the risk of serious health problems like heart disease, stroke, and cancer.

Experts from US nonprofit The Sleep Foundation stress that certain foods and drinks can promote better sleep by providing essential nutrients. Foods such as kiwi, cherries, milk, fatty fish, nuts, and rice can aid in relaxation and sleep. 

Conversely, avoiding caffeine, alcohol, and heavy meals before bedtime can contribute to healthier sleep patterns.

Stay posted here at Tech Times.

Related Article: Poor Sleep Quality Can Make You Feel Years Older: Study

Tech Times Writer John Lopez

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