Dietary fiber and plant diversity linked to improved sleep quality

Research indicates that dietary habits significantly influence sleep quality. An analysis of 4,793 nights published in Nature Health suggests that higher fiber intake and a diverse range of plant-based foods are associated with increased deep sleep and REM sleep, while decreasing light sleep and nocturnal heart rate.

Key contributors to improved sleep include minimally processed plant foods such as legumes, lentils, fruits, vegetables, and nuts. Additionally, the consumption of phytonutrients has been linked to higher REM sleep proportions and lower nocturnal heart rates. While specific foods like tryptophan-rich items, bananas, and milk are noted for their potential to aid sleep, researchers emphasize that the overall dietary composition is the primary factor.

Nutrients such as tryptophan, an amino acid that serves as a precursor to serotonin and melatonin, may assist in falling asleep, particularly when consumed alongside simple carbohydrates to facilitate crossing the blood-brain barrier.