Participants logged their meals through food-tracking apps and wore wrist monitors at night, allowing researchers to collect objective sleep data. The findings revealed that just a single day of proper nutrition could improve sleep the very same night
A new study suggests that something as simple as eating your daily portion of fruits and vegetables could dramatically improve your sleep overnight—offering a potential natural remedy for one of the earliest warning signs of burnout: insomnia.
Researchers at the University of Chicago and Columbia University have found that consuming the recommended five portions of fruit and veg during the day led to up to 16% better sleep quality, including fewer disruptions and deeper rest, in healthy young adults.
Participants logged their meals through food-tracking apps and wore wrist monitors at night, allowing researchers to collect objective sleep data. The findings revealed that just a single day of proper nutrition could improve sleep the very same night.
“It’s remarkable that such a meaningful change could be observed within less than 24 hours,” said Dr. Esra Tasali, lead sleep researcher at the University of Chicago. Dr. Marie‑Pierre St‑Onge of Columbia University, co-author of the study, emphasized that while dietary changes help, good sleep hygiene is still essential: sticking to regular bedtimes, avoiding caffeine late in the day, and sleeping in dark, quiet environments.
Experts believe nutrients in fruit and veg, such as healthy carbs and tryptophan, help boost melatonin and serotonin—hormones that play a key role in relaxing the mind and preparing the body for rest.
The link between sleep and stress relief is especially important in today’s high-pressure work environments, where insomnia is often one of the earliest signs of burnout. Medical professionals are raising alarms about the deadly consequences of extreme workplace stress, with recent incidents sparking urgent national conversations.
In one recent tragedy, 26-year-old Anna Sebastian Perayil, a chartered accountant working at Ernst & Young (EY) in Pune, died after reportedly enduring a “backbreaking workload”. Her grieving mother penned a heartfelt letter accusing the firm of neglect—and claimed no one from the company even attended her funeral.
Similar stories are emerging across industries. Satish Nandgaonkar, a senior journalist in Mumbai, died of a cardiac arrest after allegedly facing workplace humiliation. And Saurabh Kumar Laddha, a 25-year-old consultant at McKinsey, died by suicide after reportedly being unable to cope with the relentless pressure.
Dr. Suchismitha Rajamanya, Head of Internal Medicine at Aster Whitefield Hospital in Bengaluru, says she sees 6 to 10 patients every week suffering from burnout-related symptoms like chronic fatigue, insomnia, and frequent illnesses.
“Burnout can manifest not only physically but also emotionally—hopelessness, irritability, mental fog, and withdrawal are common,” she said, urging people to seek help early rather than push themselves to a breaking point.
Mental health at work remains a taboo. According to Great Place To Work India, 1 in 4 employees hesitate to discuss mental health issues with their employers. Shockingly, 56% report being affected by burnout.
Counselling psychologist Divya Mohindroo suggests building practical daily habits to offset stress: “Stay hydrated, eat nourishing food, and sweat it out for 45 minutes daily. Exercise boosts happy hormones. And most importantly, maintain a healthy sleep cycle.”
Together, the science and the experts point to a clear message: sleep, nutrition, and stress are deeply intertwined—and small steps like eating right and sleeping well could be powerful first lines of defence in preventing burnout.
