Fall asleep faster and sleep more deeply by eating more fiber

A study of more than 3,500 adults found that consuming above the study average of 21 grams of fiber per day was associated with about 3.4% more deep sleep, and eating more than five types of plant foods daily was linked with slightly faster sleep onset.

A large observational study examined links between daylong diet and nighttime sleep in adults. Researchers analyzed sleep and dietary data from over 3,500 participants across two consecutive days. Participants wore an FDA-approved device that recorded chest, wrist and finger signals to estimate snoring, blood oxygen, heart and breathing rates and time spent in light, deep and REM sleep. The analysis used a computational model of 25 dietary factors and adjusted for age, sex, caffeine intake and prior-day diet and sleep. Key findings: - Participants who consumed more than the study average of 21 grams of fiber per day spent about 3.4% more time in deep sleep and about 2.3% less time in light sleep compared with those below the average. - Eating more than five types of plant-based foods in a day was associated with slightly faster time to fall asleep. - Sleep stage and physiological measurements were captured with an FDA-approved multi-sensor device worn on the chest, wrist and finger. - The team used a computational model to evaluate 25 dietary factors and controlled for age, sex, caffeine intake and previous-day data. - Researchers noted possible mechanisms reported in other studies, including fermentation of fiber by gut microbes into short-chain fatty acids, reduced inflammation and altered gut-brain signaling, but the exact cause was not established. Summary: The study reports associations between higher fiber intake and a small increase in deep sleep, and between greater variety of plant foods and slightly faster sleep onset. Undetermined at this time.