A new study looked at how people’s natural sleep schedules connect to what they eat. Researchers surveyed over 3,000 adults and found that morning people tend to eat more B vitamins, while evening people eat fewer antioxidant-rich foods like fruits and vegetables. The study also discovered that people with intermediate sleep schedules (the most common type) tend to avoid high-fat foods. While these patterns are interesting, scientists say we need more research to understand whether your sleep schedule changes what you eat, or if what you eat affects your sleep schedule.

The Quick Take

  • What they studied: Whether the time of day you naturally wake up and sleep (your chronotype) is connected to the types of nutrients and foods you eat
  • Who participated: 3,072 adults with an average age of 30 years old, about half male and half female, who answered questions about their sleep habits and food intake between September 2022 and July 2023
  • Key finding: Morning people ate more B vitamins, evening people ate fewer antioxidants (like vitamins A and C), and people with middle-of-the-road sleep schedules ate less high-fat food
  • What it means for you: Your natural sleep schedule might influence what foods your body craves, but this is just one study and more research is needed before making major diet changes based on when you wake up

The Research Details

This was a secondary data analysis, meaning researchers used information that had already been collected from 3,072 people. Participants filled out a questionnaire called the Morningness-Eveningness Questionnaire to determine if they were morning people, evening people, or somewhere in between. They also reported everything they ate in a single 24-hour period. The researchers then used statistical tests to look for patterns between sleep type and eating habits.

The study found that most people (73%) fell into the middle category—neither strong morning nor evening types. The researchers identified four main eating patterns: one rich in B vitamins, one plant-based, one focused on antioxidants, and one high in fat. They then checked which sleep types were most likely to follow each pattern.

This approach allowed scientists to analyze a large amount of existing data quickly, though it has limitations since the food information came from just one day of eating.

Understanding connections between our natural body clocks and eating habits could help explain why some people struggle with certain diets or why eating at certain times feels more natural. If our sleep schedule influences what we eat, this could be important for nutrition advice and health planning.

The study included a large number of participants (over 3,000), which makes the findings more reliable. However, the food information came from only one day, which may not represent typical eating habits. The study also couldn’t prove cause-and-effect—it only showed that these patterns exist together. Researchers themselves noted that longer studies are needed to understand whether sleep schedules cause eating changes or vice versa.

What the Results Show

The research identified four distinct eating patterns among the participants. The “B-vitamin rich” pattern—foods like eggs, meat, and whole grains—was most common in morning people. This suggests that early risers may naturally prefer or seek out these foods.

The “antioxidant pattern,” which includes colorful fruits and vegetables rich in vitamins A and C plus folate, showed the opposite relationship. Evening types were significantly less likely to follow this healthy eating pattern. This is interesting because antioxidants help protect our cells from damage.

People with intermediate sleep schedules (the largest group) were less likely to eat a high-fat diet. This was one of the clearest patterns in the study. The “plant-based” pattern, featuring foods high in fiber and magnesium like beans and leafy greens, didn’t show a strong connection to any particular sleep type.

Overall, the findings suggest that your natural sleep schedule may influence which foods appeal to you or which nutrients you tend to consume.

The study found that intermediate and evening chronotypes had very similar eating patterns and characteristics, while morning types stood out as different. This suggests that being a morning person creates a more distinct dietary profile than being an evening person. The plant-based pattern’s lack of association with any sleep type was somewhat surprising and suggests that fiber and magnesium intake may be influenced by other factors beyond sleep schedule.

This research adds to a growing body of work exploring how our internal body clocks (circadian rhythms) affect nutrition. Previous studies have shown that eating times matter for digestion and metabolism, but this study focuses on what types of nutrients different sleep types prefer. The findings align with some earlier research suggesting that morning and evening types have different metabolic patterns, though direct comparisons are limited.

The study only measured what people ate during one 24-hour period, which may not reflect their typical diet. The research is a snapshot in time and can’t prove that sleep schedules cause dietary changes—only that they’re connected. The study also relied on people accurately remembering and reporting their food intake. Additionally, the researchers couldn’t account for all factors that influence eating, such as work schedules, cultural background, or personal preferences. Finally, this was a secondary analysis of existing data, so the original data collection wasn’t specifically designed for this research question.

The Bottom Line

If you’re an evening type, consider adding more antioxidant-rich foods (colorful fruits and vegetables) to your diet—this appears to be an area where evening types eat less. If you’re a morning type, you’re already getting good B vitamins, which is positive. These suggestions are based on observed patterns, not proven cause-and-effect, so they should be considered gentle guidance rather than strict rules. Consult with a healthcare provider or dietitian for personalized nutrition advice.

Anyone interested in optimizing their diet based on their natural sleep schedule may find this interesting. Evening types might especially benefit from the suggestion to eat more antioxidant foods. However, these findings shouldn’t override other important nutrition principles like eating balanced meals and listening to your body’s hunger signals. People with sleep disorders or those taking medications that affect appetite should talk to their doctor before making changes.

If you decide to adjust your diet based on your sleep type, you might notice changes in energy levels or digestion within 2-4 weeks. However, major health benefits typically take several months of consistent eating changes to appear. This is exploratory research, so don’t expect dramatic results—think of it as fine-tuning rather than a complete overhaul.

Want to Apply This Research?

  • Log your chronotype (morning, intermediate, or evening person) in your profile, then track your daily intake of B vitamins, antioxidants (vitamins A, C, folate), and fat content. Compare your patterns monthly to see if they align with the research findings.
  • If you’re an evening type, set a weekly goal to add one new antioxidant-rich food (like berries, spinach, or sweet potato) to your meals. Use the app to remind you to include colorful produce at lunch or dinner.
  • Track your energy levels and digestion alongside your nutrient intake for 8-12 weeks. Note whether adjusting your diet toward your chronotype’s patterns affects how you feel. Use the app’s trending feature to identify which nutrients correlate with your best days.

This research shows associations between sleep schedules and eating patterns but does not prove that one causes the other. The findings are based on a single day of food intake reporting and should not be used as the sole basis for major dietary changes. Individual nutritional needs vary greatly based on age, health status, activity level, and medical conditions. Before making significant changes to your diet, especially if you have any health conditions or take medications, consult with a healthcare provider, registered dietitian, or nutritionist. This information is for educational purposes and is not a substitute for professional medical or nutritional advice.