Vegan and vegetarian diets linked to 36 extra minutes of sleep and nearly 90 percent excellent sleep ratings

You know the saying, "You are what you eat"? It seems the same principle applies to sleep. The connection is actually quite simple: a poor diet often leads to poor sleep, and the reverse is equally true. Sleep experts explain that when sleep quality drops, individuals easily enter a vicious cycle. Restful nights lead to better sleep the following nights, while poor sleep sets the stage for a prolonged pattern of exhaustion.

Sleep deprivation puts the brain in a state where individuals are more likely to make poor food choices, often reaching for "comfort foods" rich in saturated fats and refined carbohydrates. After all, it is rare to see a sleep-deprived person craving a fresh salad. However, science suggests that reaching for plant-based foods is exactly what one should do to break the cycle.

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Vegans and Vegetarians Sleep the Best

Recent research conducted by the American Sleep Foundation (SleepFoundation.org) revealed that vegans and vegetarians sleep 36 minutes longer than average, with nearly 90% rating their sleep quality as "excellent." The top performers in the study were actually raw vegans, who recorded an impressive 48 minutes of above-average sleep, with 97% describing their sleep quality as excellent.

On the other hand, research participants following a standard Western diet recorded 12 minutes of below-average sleep, and only 36% rated their sleep as above average.

What Should You Eat for Good Sleep?

The mentioned study also highlighted specific foods associated with better rest. For example, those who consumed yogurt (either dairy or plant-based) slept 18 minutes longer than average, with 61% rating their sleep as excellent. Experts explain that this is not surprising. Studies have long shown that beneficial gut bacteria play a crucial role in the synthesis of vitamins and neurotransmitters essential for good sleep, such as GABA. Therefore, consuming fermented foods—like fermented vegetables or probiotic yogurts—can be highly beneficial.

Other foods were also found to promote better sleep. Participants who consumed fatty fish 4–6 times a week, or fruits such as cherries and kiwi, reported better and longer sleep than average.

Conversely, consuming ultra-processed foods—such as ice cream—especially late at night, is highly discouraged. These foods cause a spike in blood sugar and activate the kidneys, leading to disrupted sleep. This can trigger micro-awakenings or nocturnal trips to the bathroom, significantly contributing to insomnia.

Sleep experts suggest that the final meal of the day should be rich in protein and fiber, and contain minerals like magnesium and potassium. Ideally, eating should stop 2 to 3 hours before bedtime, allowing the body to digest the food and stabilize blood sugar levels before sleep. If hunger strikes right before bed, making it difficult to fall asleep, experts advise a small snack, such as a spoonful of nut butter or half a banana.

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Who Suffers from Insomnia the Most?

Alarmingly, 41% of participants in the sleep study reported suffering from insomnia. When researchers analyzed the link between specific diets and poor sleep, they found that 48% of people practicing intermittent fasting suffered from insomnia. Similar rates were seen among those on a diabetic diet (47%) and those following a gluten-free diet (47%).

Earlier studies have also demonstrated that lack of sleep leads to an increased daily calorie intake. Even if the extra calorie count is small, over time, these excess calories accumulate. This can contribute to weight gain and obesity, which is a major risk factor for snoring and sleep apnea (obstruction of breathing during sleep). These disorders further deteriorate sleep quality, reinforcing the vicious cycle of exhaustion and poor dietary choices.

Sleep experts agree that adopting a healthy diet and maintaining a normal body weight are the best defenses against sleep problems. A sleep-promoting diet should include plenty of fruits, vegetables, whole grains, and nuts, while refined grains, sugary sweets, and overly salty snacks should be avoided at all costs.

Overcoming Insomnia: A Personal Experience

Meredith Conklin, a 44-year-old from Kansas City and a participant in the mentioned study, shared her long struggle with insomnia. She noted that it was only after eliminating alcohol and sleeping pills that she discovered the true impact of diet on both the quality and quantity of her sleep. Until that point, she had always assumed the problem was solely related to alcohol and medication.

She testified that foods high in sugar, as well as heavy meals consumed less than two hours before bed, significantly worsened the frequency of her night awakenings. Following her doctor's advice, Meredith decided to overhaul her diet—and finally managed to overcome her insomnia. A few months ago, she transitioned to a whole-food, plant-based diet, almost entirely eliminating meat, eggs, dairy products, and ultra-processed industrial foods. To her surprise and delight, she confirmed that not only did her sleep drastically improve, but her overall fitness level and mood reached new heights.