Anna Macauley 

Specialties: Diet and Nutrition

Sleep is essential for your health and well-being, but many people struggle to get enough quality sleep every night. If you are one of them, you may want to consider adding some fruits to your diet that can help you sleep better. Fruits are not only delicious and nutritious, but they can also provide natural sources of melatonin, a hormone that regulates your sleep-wake cycle, or other nutrients that can relax your muscles and calm your nerves. Here are five fruits that you can try to improve your sleep quality and duration:

Cherries

Cherries are one of the only natural sources of melatonin, and studies have shown that drinking cherry juice or eating dried cherries before bed can improve sleep quality and duration. Cherries also contain antioxidants and anti-inflammatory compounds that can protect your cells from oxidative stress and inflammation, which can interfere with your sleep. You can enjoy a glass of tart cherry juice or a handful of dried cherries as a bedtime snack, or add them to your yogurt, oatmeal, or salad.

Bananas

Bananas are rich in potassium and magnesium, which are both minerals that can help relax your muscles and prevent cramps. They also contain tryptophan, an amino acid that can be converted to serotonin and melatonin in your brain, which are neurotransmitters that can promote sleepiness. Bananas also have a low glycemic index, which means they won’t spike your blood sugar and keep you awake. You can eat a banana as it is, or slice it and spread some peanut butter or almond butter on it for a more filling snack.

Kiwis

Kiwis are another fruit that contains a high amount of melatonin, as well as vitamin C, antioxidants, and serotonin. Eating two kiwis before bed has been shown to increase sleep duration and efficiency in adults with sleep problems. Kiwis also have a high water content, which can keep you hydrated and prevent dry mouth or throat that may disturb your sleep. You can peel and eat a kiwi as it is, or cut it into pieces and add it to your smoothie, yogurt, or fruit salad.

Passion fruit

Passion fruit has a compound called harman, which is an alkaloid that can lower blood pressure, sedate the nervous system, and induce sleep. Drinking passion fruit tea or juice, or eating the fruit itself, can help you fall asleep faster and reduce insomnia. Passion fruit also has a pleasant aroma and flavor, which can enhance your mood and reduce stress. You can scoop out the pulp and seeds of a passion fruit and eat them with a spoon, or blend them with some water and honey for a refreshing drink.

Pineapples

Pineapples are also a good source of melatonin, as well as vitamin C, bromelain, and manganese. Eating pineapple before bed can boost your melatonin levels and help you sleep better. Pineapples also have anti-inflammatory and digestive benefits, which can prevent bloating or discomfort that may affect your sleep. You can eat fresh or canned pineapple chunks as they are, or grill them with some cinnamon for a warm and sweet treat.

These are some of the fruits that can help you sleep better at night. However, remember that fruits alone are not enough to ensure good sleep hygiene. You also need to follow a regular sleep schedule, avoid caffeine, alcohol, nicotine, and heavy meals before bed, limit screen time and exposure to blue light at night, create a comfortable and dark sleeping environment, and engage in relaxing activities before bed. By combining these habits with these fruits, you may be able to enjoy more restful and rejuvenating sleep every night.