Lifestyle Desk: Struggling to get a restful night’s sleep? Your daily food choices may be worth a closer look. A study published in Nature Health in August 2026 found that higher dietary fibre intake was associated with small changes in sleep patterns, including more deep sleep and rapid eye movement (REM) sleep.
The researchers examined 4,793 nights of dietary and sleep data, using food logs and wearable sleep recordings from adults participating in the Human Phenotype Project. They found that days with higher fibre density were associated with a greater proportion of deep and REM sleep, a lower proportion of light sleep and a slightly lower average nighttime heart rate.
The findings suggest that overall dietary quality may play a role in sleep health. However, the study observed real-world eating habits rather than assigning participants specific diets, so the results do not prove that eating more fibre will directly improve sleep for everyone.
Which High-Fibre Foods Can You Include In Your Diet?
Fibre is found in a wide range of everyday foods, making it possible to improve your intake without depending on expensive supplements or specialised products.
Some options to consider include:
- Oats and whole grains: Oats, whole-wheat roti, brown rice and other whole grains can contribute to daily fibre intake.
- Pulses and legumes: Dal, chickpeas, rajma, beans and lentils provide fibre along with other important nutrients.
- Fruits: Apples, pears, guava, oranges and other whole fruits can add fibre to meals and snacks.
- Vegetables: Carrots, peas, broccoli, leafy greens and other vegetables help increase fibre intake.
- Nuts and seeds: Almonds, chia seeds and flaxseeds can add fibre to an otherwise varied diet.
Rather than focusing on one so-called sleep-promoting food, aim to include a variety of minimally processed plant foods throughout the day. If your usual diet is low in fibre, increase it gradually and drink enough water to help your digestive system adjust.
Does Eating A Heavy Dinner Help You Sleep Longer?
The study also found an association between heavier evening meals and slightly longer total sleep time. However, these meals were also associated with a higher nighttime heart rate, showing that spending more time asleep does not automatically mean sleep is more restorative.
This is an important distinction for people who assume that a large dinner will help them sleep better. The researchers’ findings do not establish that eating a heavier meal is beneficial, nor do they identify one ideal dinner time for everyone.
If large meals close to bedtime leave you feeling uncomfortable, consider eating dinner earlier or choosing a lighter meal in the evening. Individual needs can differ depending on work schedules, health conditions and usual sleep times.
What Else Can You Do To Improve Sleep Quality?
Diet is only one part of sleep health. Maintaining a consistent sleep schedule, limiting caffeine later in the day, exercising regularly and creating a comfortable sleeping environment may also help support better rest.
Adults generally need at least seven hours of sleep each night, although individual requirements vary. Persistent difficulty sleeping, loud snoring, breathing interruptions during sleep or significant daytime fatigue may warrant medical advice.
The key takeaway is not that a particular food can cure sleeplessness. Instead, a balanced diet rich in fibre and varied plant foods may offer benefits beyond nutrition, while consistent sleep habits remain an important part of overall wellbeing.
