A groundbreaking study has revealed that consuming five cups of fruits and vegetables daily can enhance sleep quality by 16 per cent in just 24 hours.

The research, conducted by scientists from Columbia and the University of Chicago, discovered that individuals who met the recommended produce intake enjoyed deeper, less disrupted sleep compared to those who consumed no fruits or vegetables.

The findings, published in the Sleep Health journal, mark the first time researchers have established a direct time-based link between daily dietary choices and objectively measured sleep quality on the same night.

The study involved healthy young adults who tracked their daily food intake through a mobile application while wearing wrist monitors to objectively measure their sleep patterns.

Five cups of fruits and vegetables daily can enhance sleep quality

Scientists specifically examined "sleep fragmentation" - a metric that indicates how frequently someone wakes or transitions from deep to light sleep during the night.

The research demonstrated that each day's dietary choices were associated with "meaningful differences" in that night's sleep quality.

Participants who consumed more fruits and vegetables experienced deeper, more continuous sleep.

Those who incorporated healthier carbohydrates, such as whole grains, also displayed improved sleep patterns, according to the researchers' observations.

"It's remarkable that such a meaningful change could be observed within less than 24 hours," said sleep expert Esra Tasali, a co-author of the new study.

Dr Tasali added: "Dietary modifications could be a new, natural and cost-effective approach to achieve better sleep."

She emphasised the significance of the findings, stating: "16 per cent is a highly significant difference."

The researchers plan to conduct additional studies across diverse populations to investigate the underlying mechanisms that might explain why fruits and vegetables have such a positive effect on sleep quality.

They recommend that people regularly consume a diet rich in complex carbohydrates, fruits and vegetables for optimal long-term sleep health.

Sleep fragmentation can lead to serious health consequences, affecting cardiovascular health, memory, learning abilities and mood regulation.

Millions of Britons struggle with poor sleep

Research has also indicated that inadequate sleep may drive people towards unhealthier lifestyles, favouring diets rich in fat and sugar.

The Columbia and Chicago researchers noted that whilst these connections are well-established, far less has been understood about how dietary choices influence sleep patterns.

"Small changes can impact sleep. That is empowering better rest is within your control," said Marie-Pierre St-Onge, another author of the study.

The research represents a significant breakthrough in understanding the immediate relationship between nutrition and sleep quality.