It may sound surprising at first, but a good night’s sleep may begin with what is on your plate. New research suggests that people who consume higher amounts of dietary fibre tend to spend more time in deep sleep. Deep sleep is the stage of sleep that is most important for physical recovery and brain health.
The study, conducted by researchers at the Weizmann Institute of Science, analysed dietary and sleep data from more than 3,500 adults. Participants recorded their food intake during the day and wore specialised monitoring devices at night that tracked breathing, heart rate, oxygen levels and different stages of sleep.
The results revealed a clear pattern: people who consumed more than the group’s average fibre intake, which was about 21 grams per day, spent around 3.4 per cent more time in deep sleep and less time in lighter sleep stages. The body performs many of its most important restorative processes, including tissue repair and memory consolidation, during this stage.
Researchers believe that the gut plays a key role in this connection. Gut microbes ferment fibre and produce short-chain fatty acids that help reduce inflammation and influence communication between the gut and the brain. These processes can help the body enter a deeper and more restful sleep state.
The study also found that dietary variety matters. People who ate more than five different types of plant-based foods a day tended to fall asleep slightly faster and had lower nighttime heart rates, which are both signs of better rest.
While scientists agree that more research is needed to confirm these findings, one thing is clear: it is never too soon to add fibre-rich foods such as fruits, vegetables, whole grains, legumes and nuts to your daily meals. Along with improving digestion and heart health, they might also help you sleep more deeply.
