Forget pills! Changing the diet will help you sleep and the easier falling asleep. Just try more fruits and vegetables. It’s scientifically proven!
Do you count sheep?
Silence, darkness and comfort. Seemingly ideal bedroom, bed and throttle. Still rolling?. You may miss kiwi. Or more leafy vegetables. And they would also use cherries. But you probably didn’t think about falling asleep. According to a new study from Chicago, what we eat can have a greater impact on sleep than we have long admitted.
It sounds simple and it is simple. More plant diet will ensure better sleep. No pills, just what grows on a tree or from the ground.
Easier to fall asleep and longer sleep
Researchers at the University of Chicago shone on sleep in people who started eating the recommended 5 servings of fruits and vegetables a day. After three months they slept on average 22 minutes more every night. This is almost half an hour of calmer sleeping, without overwhelming and unnecessary waking up.
In addition, the observers rated their sleep themselves. The most interesting thing was that The most positively evaluated those who had previously suffered from bad falling asleep and sleep. There was no extreme diet, rapid changes in the way of eating. Common vegetables and fruits brought a positive change.
Analysis of the study from the study Higher daily intake of fruit and vegetables predicts a less disturbed night sleep in younger adults published a month ago, or in June 2025 in Sleep Health: The Journal of the National Sleep Foundation, pointing out to improve sleep thanks to a combination of antioxidants, vitamins and mainly fiber. These substances together reduce the inflammation in the body and help the body to form melatonin. This is quite enough for the body.
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What to eat in the evening?
Another miracle for your falling asleep is the cherries or completely natural melatonin source. Bananas also support falling asleep with potassium and vitamin B6. And leafy vegetables give the body a magnesium that releases muscles and minds.
Chickpeas, legumes and a little complex carbohydrate in the evening? All this helps the body to swim the necessary tryptophan, which then leads to the formation of serotonin and then on melatonin. And that’s what we want.
But not all foods work the same way. Some are downright beneficial for sleep because they contain serotonin. These include kiwi. People who had 2 kiwi an hour before bedtime fell asleep faster and slept deeper. The watched fell asleep about a third faster, specifically instead of 17 in 12 minutes. This was found in 2011 at work The influence of Kiwi consumption on sleep quality in adults with sleep disorders.
How to ensure a calm and satisfied sleep?
Support your hair oragnism naturally and completely non -violent, but do not throw sticks under your feet with other troubles.
- Eat more fruits and vegetables
- Eat regularly and slightly for the night
- Reduce caffeine and alcohol in the second half of the day
- Follow regular sleep mode
- Create a sleep ritual
- Secure a suitable environment in the bedroom
- Limit thinking in bed
- Move during the day
