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By Julie Murphree, Arizona Farm Bureau Director of Strategic Communications

A good night’s sleep is often elusive in our fast-paced world, but new research suggests that the secret to better rest might be sitting on your plate.

A recent study published in the Journal of Medical Internet Research explored the link between diet and sleep quality, revealing that what you eat could play a significant role in how well—and how long—you sleep. Conducted with nearly 5,000 participants, the study found that diets rich in protein and fiber are associated with longer sleep duration, while those high in fat and sodium tend to cut sleep short.

Fiber: The Sleep-Boosting Superstar

One of the standout findings from the study is the connection between fiber intake and improved sleep quality. Participants who consumed more fiber not only slept longer but also fell asleep faster and experienced fewer nighttime awakenings. This suggests that fiber—a nutrient abundant in foods like whole grains, fruits, vegetables, and legumes—might be a natural ally in the quest for restorative sleep.

Why might fiber have this effect? Researchers speculate that it could be tied to its impact on digestion and blood sugar stability. High-fiber foods tend to digest more slowly, providing a steady release of energy that prevents the spikes and crashes in blood sugar that can disrupt sleep. Additionally, fiber supports a healthy gut microbiome, which emerging science increasingly links to sleep regulation through the gut-brain axis.

Protein: A Partner in Sleep Duration

Alongside fiber, protein emerged as another key player in promoting longer sleep. Found in foods like lean meats, eggs, dairy, beans, and nuts, protein is essential for muscle repair and overall health—but its role in sleep is less widely recognized. The study suggests that adequate protein intake may help sustain sleep, possibly by supporting the production of sleep-regulating neurotransmitters like serotonin and melatonin, which are derived from amino acids such as tryptophan.

Unlike quick-energy foods high in refined carbs, protein-rich meals provide sustained nourishment that could help maintain stable energy levels through the night, reducing the likelihood of waking up hungry or restless.

The Sleep Saboteurs: Fat and Sodium

On the flip side, the study highlighted two dietary culprits linked to shorter sleep: high fat and sodium intake. Diets heavy in fatty foods—think fried items, processed snacks, or rich desserts—were associated with reduced sleep duration. This may be due to the digestive burden these foods place on the body, potentially causing discomfort or acid reflux that interrupts sleep.

Similarly, excessive sodium—common in salty snacks, fast food, and processed meals—correlated with shorter sleep times. High sodium intake can disrupt fluid balance and increase blood pressure, potentially triggering nighttime awakenings or restlessness. These findings underscore the importance of moderation when it comes to these nutrients, especially close to bedtime.

Putting It Into Practice

So, how can you harness these findings to improve your own sleep? The study’s results point to a balanced diet as a practical starting point. Loading up on fiber-rich foods like oatmeal, berries, or lentils, and pairing them with protein sources such as grilled chicken, Greek yogurt, or tofu, could set the stage for a more restful night. Meanwhile, cutting back on greasy takeout or salty chips—especially in the evening—might help you avoid the sleep disruptions tied to fat and sodium.

Of course, diet is just one piece of the sleep puzzle. Factors like stress, screen time, and exercise also play critical roles. But the beauty of this research lies in its simplicity: small, intentional changes to your meals could yield measurable benefits in your sleep quality.

This study adds to a growing body of evidence linking diet and sleep, offering a compelling case for viewing food as more than just fuel. As researchers continue to explore these connections, the message is clear—prioritizing fiber and protein while dialing back on fat and sodium could be a recipe for not just better health, but better sleep too. So, next time you’re planning dinner, consider reaching for that extra serving of broccoli or a handful of almonds. Your sleep schedule might just thank you.