WASHINGTON — Eating less fiber and more saturated fat and sugar is associated with lighter, less restorative sleep, according to a new study.

Researchers at Columbia University Medical Center also find that eating more fiber is associated with deeper, more restive sleep.

The study’s findings, reported by the American Academy of Sleep Medicine, also suggest a diet modification can help people fall asleep faster.

Study participants fell asleep in 29 minutes on average after eating foods and beverages of their own choosing.

People eating nutritionist-prepared meals — lower in saturated fat and higher in protein compared to their self-selected meals — fell asleep in 17 minutes on average.

The study, published in the January issue of the Journal of Clinical Sleep Medicine, involved 26 men and women of normal weight averaging 35 years old.