By: Judy Davie - The Food Coach
 Do you ever toss and turn at night or wake up feeling like you barely slept? While there are many reasons our sleep can suffer - stress, screens, late-night coffee - what you eat can also play a surprisingly big role.
Recent research has found that people who eat more fruits and vegetables tend to get better quality sleep. They fall asleep more easily, have fewer wakeups during the night, and feel more rested in the morning. Even more exciting, these improvements can happen in just a few weeks of eating more fresh produce.
Why Fruits and Veggies Matter for Sleep
Here's how adding more colour to your plate can help you drift off:
Natural sources of melatonin: Certain foods, like cherries, grapes, bananas, and tomatoes, contain melatonin, the hormone that helps regulate your sleep-wake cycle.
Magnesium and potassium for relaxation: Leafy greens, avocados, and bananas are rich in minerals that relax your muscles and calm your nervous system.
Antioxidants to reduce inflammation: Poor sleep and inflammation go hand in hand. Berries, citrus fruits, and brightly coloured vegetables are packed with antioxidants that fight inflammation and help restore balance in the body.
Fibre to balance blood sugar: Eating fibre-rich vegetables and fruits helps prevent blood sugar spikes and crashes, which can cause restless nights or early morning wakeups. Think carrots, apples, beans, and leafy greens.
What to Eat (and When)
The timing of your meals matters too. Eating heavy, rich food right before bed can leave you feeling uncomfortable and disrupt sleep, while certain lighter foods can actually help you wind down.
For Dinner:
Try a simple veggie-packed stir-fry with tofu or chicken.
A warm bowl of lentil and vegetable soup with crusty wholegrain bread.
Salmon with roasted seasonal veggies and a side salad.
Evening Snacks:
If you need a little something before bed, try:
A small bowl of strawberries or a small handful of raw nuts
A banana with a spoonful of natural nut butter.
Greek yoghurt topped with a few slices of kiwi or berries.
These foods are rich in natural compounds that support restful sleep - and they won't leave you tossing and turning.
Other Sleep-Friendly Habits
While diet plays a big role, combining it with other good sleep habits makes the biggest difference:
Keep a regular bedtime and wake-up time.
Avoid screens for 30-60 minutes before bed.
Limit caffeine after lunch.
Wind down with a calming routine like gentle stretching or reading.
The Takeaway
A better night's sleep may be as simple as adding more colour to your plate. By loading up on fruits and veggies throughout the day, you'll not only improve your overall health but also give your body the nutrients it needs to rest, repair, and recharge.
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