In a world where life’s pace has accelerated and we are pulled in multiple directions, getting enough sleep can be quite challenging. In fact, it may feel like we’re completely running on fumes, a cup of coffee in hand and a wish to keep our eyes open as we endure the daily struggle.
What is the cause of sleep deprivation? There are quite a few factors; however, it may start as simply as your morning breakfast (after trying to roll out of bed for what seems like an eternity). The question is then: what’s on your plate, in your bowl or in your cup to kick off your day?
A big solution may not be far off – just check the crisper drawer in your refrigerator.
How bad is the sleep deprivation issue really?
Pretty bad. In fact, the Centers for Disease Control and Prevention reports that around 1 in 3 adults in the U.S. are not getting enough rest or sleep each day.1 What’s more, an estimated 50 to 70 million Americans have chronic sleep disorders.2 That’s certainly a substantial chunk of individuals… but so what if we’re a little tired? What’s the big deal if we’re able to charge it through it and take on all that lies before us?
Believe it or not, the physical impact of sleep deprivation is much more significant than you may realize, affecting the following bodily systems in a variety of ways:3
- Central nervous system: decreases concentration and coordination, changes mood and mental abilities, causes microsleep (falling asleep for a few seconds and completely unaware)
- Immune system: prevents protective, infection-fighting substances (antibodies and cytokines), potentially opening the possibility of chronic conditions (such as diabetes mellitus and heart disease)
- Respiratory system: causes the onset of obstructive sleep apnea, increases vulnerability to conditions like colds and flu, worsens respiratory diseases (e.g., chronic lung illness)
- Digestive system: reduces leptin and raises ghrelin – appetite stimulants – leading to overeating, reduces motivation to exercise which can cause weight gain, lowers the body’s tolerance for glucose, affects insulin resistance
- Cardiovascular system: hinders processes that keep the heart and blood vessels healthy, linked to an increased risk of heart attack and stroke
- Endocrine system: interrupts hormone production, as well as ability to build muscles and repair cells and tissues
Clearly, there is so much more to sleep deprivation than the bags under the eyes and the constant and subconscious call for caffeine.
Diet, sleep and a very unique relationship
When we think of sleep deprivation, stress often comes to mind (young children, changes in a daily schedule, work demands, etc.), as well as general sleep disorders, pre-existing illnesses and aging. But did you know diet also plays a role in how well we sleep?
In fact, researchers at Columbia University and the University of Chicago found that, in a recent study, that consumption of fruits and vegetables during the daytime translated into better sleep in the nighttime.4
The study followed 34 young adults who had no preexisting sleep issues and shared data on their respective diets and sleep quality for 201 days. Participants also reported how much food they consumed each day via an app, in addition to wearing of a wrist monitor that tracked their unique sleep patterns.5
The findings were quite interesting. Researchers found that study participants who increased their fruit and vegetable intake actually experienced better sleep (including sleep continuity) in comparison to those participants who focused on healthy carbohydrates (per the study, no added sugar). Astonishingly, it was determined that a person who consumes five cups a day of fruits and vegetables (recommended by the CDC’s dietary guidelines) could benefit from 16% sleep improvement.6
Time to stock up that crisper drawer!
Now that it’s clear how important it is to incorporate fruits and vegetables into a daily diet, it’s equally important to know what packs the most punch in terms of promoting good sleep. What’s unique about these specific items is that most contain some degree of melatonin, tryptophan, and/or magnesium, which are helpful components to promoting good sleep.
Fruits
- Bananas
- Kiwis
- Cherries (as well as cherry juice)
- Pineapples
- Oranges
- Grapes
- Some berries
Vegetables
- Spinach
- Kale
- Carrots
- Sweet potatoes
- Asparagus
- Brussels sprouts
What’s great about fruits and vegetables is that they are as delicious raw as they are incorporated into snacks and meals (e.g., cherries in Greek yogurt with honey) – just make sure that the other ingredients are low or are clear of added sugars, bad fats, etc. so that you aren’t swapping a healthy diet for a good night’s sleep.
So next time you create your grocery shopping list, make sure to include these fruits and vegetables, and prepare for a rested morning stretch!
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NutriFusion fruit and/or vegetable powders are for use in foods, beverages, supplements, and pet foods. NutriFusion can help! Visit us at www.nutrifusion.com.
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References
- What Are Sleep Deprivation and Deficiency? National Heart, Blood, and Lung Institute website.
- What Are Sleep Deprivation and Deficiency? National Heart, Blood, and Lung Institute website.
- The Effects of Sleep Deprivation on Your Body. Healthline website. May 1, 2025.
- Want to Sleep Better Tonight? Try Eating More Fruits and Veggies. Columbia University website. June 11, 2025.
- Want to Sleep Better Tonight? Try Eating More Fruits and Veggies. Columbia University website. June 11, 2025.
- Want to Sleep Better Tonight? Try Eating More Fruits and Veggies. Columbia University website. June 11, 2025.