Vegetarians Are Less Likely to Have Insomnia, Study Suggests

Key TakeawaysChronic insomnia is linked to negative health outcomes, including an increased risk of cardiovascular conditions.While there are many causes of insomnia, researchers have recently learned more about how diet may impact insomnia.New data suggests following a plant-based diet may reduce insomnia incidence, but more data is needed to confirm this link.

Key Takeaways

Chronic insomnia is linked to negative health outcomes, including an increased risk of cardiovascular conditions.While there are many causes of insomnia, researchers have recently learned more about how diet may impact insomnia.New data suggests following a plant-based diet may reduce insomnia incidence, but more data is needed to confirm this link.

One modifiable risk factor that researchers are learning more about is what you eat.

New data published in theEuropean Journal of Clinical Nutritionsuggests that the dietary pattern you follow may impact your sleep habits.

What Is Insomnia?

Data Shows Eating Habits May Impact Insomnia Risk

Preventing and treating insomnia isn’t just important for the sake of daily functioning. Chronic insomnia is linked to many negative health outcomes, including an increased risk of high blood pressure, diabetes, obesity, depression, heart attack, and stroke.

To learn more about what causes insomnia and what might prevent it, researchers in Taiwan recruited 5,821 participants who did not have insomnia and evaluated their dietary choices and insomnia incidence.

Results showed that 464 of the study participants developed insomnia, and of those, the risk was lower in vegetarians versus meat eaters. Males who followed a more healthful plant-based diet had a reduced incidence of insomnia. This relationship was not seen among females.

The authors of the study, who did not respond to requests for comment, suggest a vegetarian diet may positively affect sleep because many plant-based foods are rich sources of sleep-supporting compounds, like melatonin.

Can You Get Enough Melatonin in Food for Better Sleep?

Past data published in theAnnual Review of Nutritionhas highlighted this potential relationship between healthy sleep and a diet rich in fruits, vegetables, legumes, and other sources of dietary tryptophan and melatonin.

Prior research also suggests that vegetarian diets may help reduce chronic inflammation, an effect that may positively impact sleep.Specifically, the Mediterranean dietary pattern, known for its anti-inflammatory effects, is linked to improved sleep and reduced insomnia.

It is important to note that the available data linking diet to insomnia are mostly observational in nature, and correlation does not mean causation.

If you’re following or thinking about following mainly a plant-based diet, be mindful of your food choices. Nutrient-dense foods like fruits, vegetables, and nuts will support your sleep health and your overall health more than choices like plant-based protein nuggets, which areultra-processed.

How to Support Quality Sleep

According toKarman Meyer, RD, author of “Eat to Sleep: What to Eat & When to Eat It for a Good Night’s Sleep,” looking at what someone eats during the day is a crucial step in determining why they can’t sleep at night.

“What I often find working with clients is that a few small dietary changes are needed to help with better sleep,” Meyer told Verywell.

Some steps she encourages her clients to try include:

Still, dietary changes should not be the only line of defense when trying to combat insomnia.

Meyers added that combining CBT-I with a healthy, balanced diet and regular physical activity can make a huge difference in overall health and sleep patterns.

What This Means For YouWhile new research suggests a plant-based diet may be linked to fewer instances of insomnia, diet is not the only thing that affects sleep quality. If you are experiencing chronic insomnia, talk to a healthcare provider. Your sleep challenges may be a sign of an underlying condition that you can treat with your physician.

What This Means For You

While new research suggests a plant-based diet may be linked to fewer instances of insomnia, diet is not the only thing that affects sleep quality. If you are experiencing chronic insomnia, talk to a healthcare provider. Your sleep challenges may be a sign of an underlying condition that you can treat with your physician.

8 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Gan ZH, Chiu THT, Lin CL, Lin MN, Kuo PH.Plant-based dietary patterns and risk of insomnia: a prospective study.Eur J Clin Nutr. 2023. doi:10.1038/s41430-023-01380-xNational Library of Medicine: MedlinePlus.Insomnia.Chalet FX, Saskin P, Ahuja A, et al.The associations between insomnia severity and health outcomes in the United States.J Clin Med. 2023;12(6):2438. doi:10.3390/jcm12062438St-Onge MP, Grandner MA, Brown D, et al.Sleep duration and quality: impact on lifestyle behaviors and cardiometabolic health: a scientific statement from the American Heart Association.Circulation. 2016;134(18):e367-e386. doi:10.1161/CIR.0000000000000444Zuraikat FM, Wood RA, Barragán R, St-Onge MP.Sleep and diet: mounting evidence of a cyclical relationship.Annu Rev Nutr. 2021;41:309-332. doi:10.1146/annurev-nutr-120420-021719Dzierzewski JM, Donovan EK, Kay DB, Sannes TS, Bradbrook KE.Sleep inconsistency and markers of inflammation.Front Neurol. 2020;11:1042. doi:10.3389/fneur.2020.01042Zaidalkilani AT, Alhaj OA, Serag El-Dine MF, Fekih-Romdhane F, AlRasheed MM, Jahrami HA, Bragazzi NL.Arab women: adherence to the Mediterranean diet and insomnia.Medicina (Kaunas).2021;58(1):17. doi:10.3390/medicina58010017Wang X, Song F, Wang B, Qu L, Yu Z, Shen X.Vegetarians have an indirect positive effect on sleep quality through depression condition.Sci Rep. 2023;13(1):7210. doi:10.1038/s41598-023-33912-7Additional ReadingEdinger JD, Arnedt JT, Bertisch SM, et al.Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline.J Clin Sleep Med. 2021;17(2):255-262. doi:10.5664/jcsm.8986Edinger JD, Arnedt JT, Bertisch SM, et al.Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline.J Clin Sleep Med. 2021;17(2):255-262. doi:10.5664/jcsm.8986Qaseem A, Kansagara D, Forciea MA, Cooke M, Denberg TD;Clinical Guidelines Committee of the American College of Physicians. Management of chronic insomnia disorder in adults: a clinical practice guideline from the American College of Physicians.Ann Intern Med. 2016;165(2):125-133. doi:10.7326/M15-2175Qaseem A, Kansagara D, Forciea MA, Cooke M, Denberg TD;Clinical Guidelines Committee of the American College of Physicians. Management of chronic insomnia disorder in adults: a clinical practice guideline from the American College of Physicians.Ann Intern Med. 2016;165(2):125-133. doi:10.7326/M15-2175

8 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Gan ZH, Chiu THT, Lin CL, Lin MN, Kuo PH.Plant-based dietary patterns and risk of insomnia: a prospective study.Eur J Clin Nutr. 2023. doi:10.1038/s41430-023-01380-xNational Library of Medicine: MedlinePlus.Insomnia.Chalet FX, Saskin P, Ahuja A, et al.The associations between insomnia severity and health outcomes in the United States.J Clin Med. 2023;12(6):2438. doi:10.3390/jcm12062438St-Onge MP, Grandner MA, Brown D, et al.Sleep duration and quality: impact on lifestyle behaviors and cardiometabolic health: a scientific statement from the American Heart Association.Circulation. 2016;134(18):e367-e386. doi:10.1161/CIR.0000000000000444Zuraikat FM, Wood RA, Barragán R, St-Onge MP.Sleep and diet: mounting evidence of a cyclical relationship.Annu Rev Nutr. 2021;41:309-332. doi:10.1146/annurev-nutr-120420-021719Dzierzewski JM, Donovan EK, Kay DB, Sannes TS, Bradbrook KE.Sleep inconsistency and markers of inflammation.Front Neurol. 2020;11:1042. doi:10.3389/fneur.2020.01042Zaidalkilani AT, Alhaj OA, Serag El-Dine MF, Fekih-Romdhane F, AlRasheed MM, Jahrami HA, Bragazzi NL.Arab women: adherence to the Mediterranean diet and insomnia.Medicina (Kaunas).2021;58(1):17. doi:10.3390/medicina58010017Wang X, Song F, Wang B, Qu L, Yu Z, Shen X.Vegetarians have an indirect positive effect on sleep quality through depression condition.Sci Rep. 2023;13(1):7210. doi:10.1038/s41598-023-33912-7Additional ReadingEdinger JD, Arnedt JT, Bertisch SM, et al.Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline.J Clin Sleep Med. 2021;17(2):255-262. doi:10.5664/jcsm.8986Edinger JD, Arnedt JT, Bertisch SM, et al.Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline.J Clin Sleep Med. 2021;17(2):255-262. doi:10.5664/jcsm.8986Qaseem A, Kansagara D, Forciea MA, Cooke M, Denberg TD;Clinical Guidelines Committee of the American College of Physicians. Management of chronic insomnia disorder in adults: a clinical practice guideline from the American College of Physicians.Ann Intern Med. 2016;165(2):125-133. doi:10.7326/M15-2175Qaseem A, Kansagara D, Forciea MA, Cooke M, Denberg TD;Clinical Guidelines Committee of the American College of Physicians. Management of chronic insomnia disorder in adults: a clinical practice guideline from the American College of Physicians.Ann Intern Med. 2016;165(2):125-133. doi:10.7326/M15-2175

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Gan ZH, Chiu THT, Lin CL, Lin MN, Kuo PH.Plant-based dietary patterns and risk of insomnia: a prospective study.Eur J Clin Nutr. 2023. doi:10.1038/s41430-023-01380-xNational Library of Medicine: MedlinePlus.Insomnia.Chalet FX, Saskin P, Ahuja A, et al.The associations between insomnia severity and health outcomes in the United States.J Clin Med. 2023;12(6):2438. doi:10.3390/jcm12062438St-Onge MP, Grandner MA, Brown D, et al.Sleep duration and quality: impact on lifestyle behaviors and cardiometabolic health: a scientific statement from the American Heart Association.Circulation. 2016;134(18):e367-e386. doi:10.1161/CIR.0000000000000444Zuraikat FM, Wood RA, Barragán R, St-Onge MP.Sleep and diet: mounting evidence of a cyclical relationship.Annu Rev Nutr. 2021;41:309-332. doi:10.1146/annurev-nutr-120420-021719Dzierzewski JM, Donovan EK, Kay DB, Sannes TS, Bradbrook KE.Sleep inconsistency and markers of inflammation.Front Neurol. 2020;11:1042. doi:10.3389/fneur.2020.01042Zaidalkilani AT, Alhaj OA, Serag El-Dine MF, Fekih-Romdhane F, AlRasheed MM, Jahrami HA, Bragazzi NL.Arab women: adherence to the Mediterranean diet and insomnia.Medicina (Kaunas).2021;58(1):17. doi:10.3390/medicina58010017Wang X, Song F, Wang B, Qu L, Yu Z, Shen X.Vegetarians have an indirect positive effect on sleep quality through depression condition.Sci Rep. 2023;13(1):7210. doi:10.1038/s41598-023-33912-7

Gan ZH, Chiu THT, Lin CL, Lin MN, Kuo PH.Plant-based dietary patterns and risk of insomnia: a prospective study.Eur J Clin Nutr. 2023. doi:10.1038/s41430-023-01380-x

National Library of Medicine: MedlinePlus.Insomnia.

Chalet FX, Saskin P, Ahuja A, et al.The associations between insomnia severity and health outcomes in the United States.J Clin Med. 2023;12(6):2438. doi:10.3390/jcm12062438

St-Onge MP, Grandner MA, Brown D, et al.Sleep duration and quality: impact on lifestyle behaviors and cardiometabolic health: a scientific statement from the American Heart Association.Circulation. 2016;134(18):e367-e386. doi:10.1161/CIR.0000000000000444

Zuraikat FM, Wood RA, Barragán R, St-Onge MP.Sleep and diet: mounting evidence of a cyclical relationship.Annu Rev Nutr. 2021;41:309-332. doi:10.1146/annurev-nutr-120420-021719

Dzierzewski JM, Donovan EK, Kay DB, Sannes TS, Bradbrook KE.Sleep inconsistency and markers of inflammation.Front Neurol. 2020;11:1042. doi:10.3389/fneur.2020.01042

Zaidalkilani AT, Alhaj OA, Serag El-Dine MF, Fekih-Romdhane F, AlRasheed MM, Jahrami HA, Bragazzi NL.Arab women: adherence to the Mediterranean diet and insomnia.Medicina (Kaunas).2021;58(1):17. doi:10.3390/medicina58010017

Wang X, Song F, Wang B, Qu L, Yu Z, Shen X.Vegetarians have an indirect positive effect on sleep quality through depression condition.Sci Rep. 2023;13(1):7210. doi:10.1038/s41598-023-33912-7

Edinger JD, Arnedt JT, Bertisch SM, et al.Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline.J Clin Sleep Med. 2021;17(2):255-262. doi:10.5664/jcsm.8986Edinger JD, Arnedt JT, Bertisch SM, et al.Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline.J Clin Sleep Med. 2021;17(2):255-262. doi:10.5664/jcsm.8986Qaseem A, Kansagara D, Forciea MA, Cooke M, Denberg TD;Clinical Guidelines Committee of the American College of Physicians. Management of chronic insomnia disorder in adults: a clinical practice guideline from the American College of Physicians.Ann Intern Med. 2016;165(2):125-133. doi:10.7326/M15-2175Qaseem A, Kansagara D, Forciea MA, Cooke M, Denberg TD;Clinical Guidelines Committee of the American College of Physicians. Management of chronic insomnia disorder in adults: a clinical practice guideline from the American College of Physicians.Ann Intern Med. 2016;165(2):125-133. doi:10.7326/M15-2175

Edinger JD, Arnedt JT, Bertisch SM, et al.Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline.J Clin Sleep Med. 2021;17(2):255-262. doi:10.5664/jcsm.8986

Qaseem A, Kansagara D, Forciea MA, Cooke M, Denberg TD;Clinical Guidelines Committee of the American College of Physicians. Management of chronic insomnia disorder in adults: a clinical practice guideline from the American College of Physicians.Ann Intern Med. 2016;165(2):125-133. doi:10.7326/M15-2175

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