Everyone has, at one time or another, struggled with sleep. Whether that be trouble falling or staying asleep, people are often ashamed to admit it. But what if the reason you aren’t sleeping well stems from your diet? Plant Rich Diets, also known as PRDs, have been associated with overwhelmingly positive effects on one’s health, and have recently been linked to improving the quality, and length, of an average person’s sleep (Polianovskaia et al., 2024).
You might be asking yourself, why is this important?
A majority of people in the US suffer from poor sleep, including sleep disorders such as sleep apnea and insomnia (Jansen, 2024). The University of Michigan’s School of Public Health conducted a study that followed 1,000 adults between the ages of 21 and 30, and found that the people who increased their intake of fruits and vegetables over a three month period had better quality of sleep and reduced symptoms of insomnia (Jansen, 2024).
The Connection Between Plant Rich Diets and Sleep Quality
PRDs have been shown to have beneficial impacts on multiple chronic diseases. They have also been proven to impact quality of sleep. Diets that are higher in fats are known to cause increased daytime drowsiness and diets that are high in fiber are shown to improve overnight sleep quality (Polianovskaia et al., 2024). People tend to see the most beneficial results when they eat high levels of fiber rich foods such as fruits and vegetables, legumes, and whole grains, while also minimizing highly processed foods, animal products, and dairy products. PRDs naturally contain polyphenols, which are micronutrients that are naturally found in plants. PRDs also contain isoflavones, which are a subgroup of polyphenols, that help positively impact sleep. Scientists hypothesize that isoflavones can help regulate sleep quality and duration of sleep. In addition, antioxidants in fruits and vegetables also have sleep-promoting effects. Most plant-based foods contain compounds that naturally improve overall quality of sleep. This includes the magnesium in leafy greens, or the natural melatonin in tart cherries. These natural compounds help stabilize and regulate sleep cycles (Maricopa Dental Center [MDC], 2025). Furthermore, whole grains contain complex carbohydrates that help stabilize blood sugar. This can contribute to more restful sleep. PRDs are known to be better for overall health and wellness when compared to other diets (Polianovskaia et al., 2024).
A study was done in China, where researchers tested the diets of 2,424 people that were 45 and older. The goal of the study was to investigate the relationship between plant-based diets and sleep quality. They used surveys to collect data, such as food frequency questionnaires and the Pittsburgh Sleep Quality Index (PSQI) scale, which is a survey that can conclude the quality of sleep in an average person when filled out honestly. The study showed that people who had diets rich in whole grains, fruits and vegetables, and nuts, had significantly better sleep quality than those who did not consume those foods as often (Tang et al., 2023). This illustrates that making the switch to a plant-based diet is good at any stage in life, and that it’s not too late to start. It also reveals the importance of fiber in an individual’s diet.
Fruits and Pistachios as Natural Melatonin
There are certain foods that help rest and recovery, along with benefiting sleep length and sleep quality. Kiwifruit contains melatonin and this can help regulate the circadian rhythm, which is commonly known as the body’s biological clock. There was a four week study done with elite athletes, in which they were told to consume two medium sized green kiwifruit an hour before bed each night. They completed a questionnaire before and after the study and the PSQI scale was used to measure the quality of their sleep. The study highlighted that kiwifruit positively impacts sleep and recovery in elite athletes. It was shown that after eating the two pieces of kiwifruit every night, the athletes had improvements in recovery stress balance; this means their general stress was reduced along with their sports stress. They also had a significant reduction in the number of times they woke up throughout the night (Doherty et al., 2023).
Tart cherries are another type of fruit that have high amounts of melatonin, and people who drink 8 ounces of tart juice twice a day have been reported to sleep better and 84 minutes longer, which is roughly an hour and half more. Almonds contain a significant amount of melatonin that can help increase sleep quality. They are an excellent source of magnesium as well. An influx of magnesium can promote sleep by reducing cortisol levels, which is a stress hormone that is known to interrupt sleep. Walnuts also have a high content of melatonin and their fatty acid makeup can also contribute to better sleep. Chamomile tea contains the antioxidant apigenin, which can help promote sleepiness and reduce insomnia. Bananas are rich in magnesium, tryptophan, vitamin B6, carbohydrates, and potassium (Switch4Good, 2022). All of these compounds have been linked to improved sleep quality. In addition to foods, studies have shown that supplementing 500 mg of magnesium daily can help increase melatonin production and reduce cortisol levels (Abbasi et al., 2012). And lastly, a food that is often overlooked, is Pistacia vera, or pistachios. It has been shown that pistachios have the potential to have extremely potent effects in melatonin receptor expressing cells. This means that the same synthetic melatonin receptor agonist that is prescribed for insomnia, depressive and circadian-related disorders can be found in pistachios, right in your pantry (Labani et al., 2023).
Oral Health’s Link to Sleep Duration
Along with improving quality of sleep, PRDs can also improve oral health, and oral health goes hand in hand with sleep quality. This relationship is often misunderstood. According to a review of over 300 research articles, getting more than seven hours of sleep per night was associated with a higher probability of better oral health and experience in dental caries (also known as tooth decay) than those who slept for less than seven hours per night. Those who slept more than seven hours per night had improved odds in sustaining satisfactory oral health (Lei & Hu, 2024). In addition to that, it was shown that adequate sleep is crucial for maintaining good oral health and hygiene. Plant based diets have been recently gaining popularity around the world. They are both good for the environment and ethically aligned with most people’s values. And as for oral health, the lower acidity of a plant based diet helps reduce the risk of enamel erosion (MDC, 2025). And the high fiber helps stimulate saliva that’s produced in the mouth and this can help clean the teeth naturally. The vitamins and minerals found in PRDs also help strengthen the teeth and gums. Think of plants rich in calcium such as kale and broccoli. Their anti-inflammatory properties can help prevent gum disease.
Solutions
When building a diet that satisfies your cravings, consider the impact it has on your sleep. Eating a plant based diet can help improve overall health and wellness. However, you also have to keep in mind the time you eat and the consistency of your meals. Conventional eating times, and following a schedule, is associated with better sleep, rather than random snacking (Jansen, 2024). Late night snacking is also associated with fragmented sleep throughout the night and unhealthier food intake.
In other words, carefully consider what you eat, but also when and why you eat. Start by keeping a food log of all your meals and snacks. This can be as simple as pictures on your phone, or a dedicated food journaling app. Take note of what you eat and how it impacts your sleep that night, and your energy levels. Then build a system that works for you and is tailored to your lifestyle.
