Adding certain fruits to your diet may help improve sleep quality. Specifically, fruits that are rich in melatonin, a hormone that regulates sleep-wake cycles, can be beneficial. The top melatonin-rich fruits include cherries, kiwis, and pineapples. There are other nutrients found in these fruits that can promote better sleep, such as magnesium and potassium. So if you're struggling to get a good night's rest, incorporating these fruits into your diet may be worth considering.
With so many fruits in season right now, it’s the perfect time of year to get your fix. Beyond making for a delicious, refreshing snack on a hot day, certain fruits can also help you sleep better. So load up your plate with the following fruits—the United States Department of Agriculture recommends adult women eat one and a half cups of fruit per day and men eat two cups per day—and enjoy better sleep while you’re at it.
Kiwi fruit
This fuzzy green fruit is high in vitamin C, a nutrient essential for healthy sleep, as well as antioxidants, which protect cells against the harmful effects of free radicals (molecules that may play a role in heart disease, cancer, and other diseases). A study published in the Asia Pacific Journal of Clinical Nutrition found that consuming kiwi fruit improved sleep quality in adults with sleep disturbances.
Avocado
Keep the guacamole coming for a good night’s sleep. Avocados are full of potassium, another nutrient that can help you sleep. A 1991 study published in the journal Sleep demonstrated that sleep quality was associated with potassium intake. Avocados are also high in fiber, a key nutrient for sleep. According to a study published in the Journal of Clinical Sleep Medicine, people who ate a diet low in fiber experienced lighter, less restorative sleep, while those who ate a high-fiber diet enjoyed deeper, more restorative sleep.
Related: The 10 worst foods to eat before bed
Watermelon
Whether you pack watermelon slices for your next picnic or mix it with feta and mint for a cool side dish at your next BBQ, this quintessential summer fruit can lead to better sleep. That’s because it contains lycopene, a powerful antioxidant that has been associated with less difficulty falling asleep.
Tomato
Like watermelon, tomatoes are chock full of lycopene—they also contain sleep-friendly vitamin C.
Related: Guide to Sleep and Nutrition
Tart cherries
Researchers have found a positive correlation between improved sleep and tart cherry juice consumption. Why? Tart cherries are rich in melatonin, a hormone produced by the pineal gland that helps regulate your body clock.
Strawberries
Head to your local farmer’s market this weekend and stock up on strawberries if you’re having trouble sleeping. The vitamin C and melatonin in strawberries both promote healthy sleep. Plus, according to the National Sleep Foundation, the antioxidants in strawberries can help counteract the oxidative stress caused by sleep disorders.
Related: 5 drinks that help you sleep better
Pineapple
Consider using pineapple for more than just a garnish for your favorite tropical co*cktail. A study published in the Journal of Pineal Research found that pineapple juice significantly increased participants’ melatonin levels.
Figs
This summer favorite from the Mediterranean is high in iron, another nutrient that plays a role in how well you snooze. Iron deficiency has been linked to Restless Legs Syndrome, a condition that causes uncomfortable sensations in the legs and an urge to move the legs when falling asleep.
FAQs
Cherry Juice: Cherries are high in melatonin.
In a 2018 study by the American Journal of Therapeutics found cherries to help increase sleep quality and duration in both women and men. Keep cherry juice in your fridge, for a refreshing bedtime drink.
What can I drink before bed to reduce inflammation? ›
Rich in anthocyanins that can calm inflamed tissues, tart cherry juice is the go-to fruit juice that people love to drink after a workout or just before sleeping. As its antioxidants can help improve recovery time after a workout, it can also reduce muscle soreness and inflammation.
Which fruit eaten an hour before bed may significantly increase sleep efficiency? ›
Kiwis may also be one of the best foods to eat before bed. The sleep-promoting effects of kiwis are sometimes attributed to serotonin. Serotonin is a brain chemical that helps regulate your sleep cycle. Eating a diet rich in fruit like kiwis may help promote better sleep.
What are 5 foods that will help you sleep through the night? ›
Kiwi, cherries, milk, fatty fish, nuts, and rice have been found to aid in relaxation and sleep. Avoid caffeine, alcohol, and heavy meals before bedtime for healthier sleep patterns. Nutrition and sleep are connected, but a balanced diet will not benefit your sleep if you have poor bedtime habits.
What can I drink to sleep faster? ›
The 10 Best Drinks That Help You Sleep Better
- Chamomile Tea.
- Warm Milk.
- Almond Milk.
- Passionflower Tea.
- Valerian Tea.
- Lavender Tea.
- Tart Cherry Juice.
- Peppermint Tea.
10 Drinks to Help You Sleep at Night
- Warm Milk. ...
- Almond Milk. ...
- Malted Milk. ...
- Valerian Tea. ...
- Decaffeinated Green Tea. ...
- Chamomile Tea. ...
- Herbal Tea with Lemon Balm. ...
- Pure Coconut Water.
Oranges. They have high acid content and cause heartburn. Moreover, the scent of oranges is energizing, which can keep you alert during night.
Are bananas good before bed? ›
Bananas. Bananas are a great food all-round, but if you usually eat a banana for breakfast, you might want to think about enjoying this exotic fruit before bed instead. They are one of the best foods for sleep, due to their high levels of magnesium which relax the muscles and calm the body.
How to get better sleep at night naturally? ›
Sleep tips: 6 steps to better sleep
- Stick to a sleep schedule. Set aside no more than eight hours for sleep. ...
- Pay attention to what you eat and drink. Don't go to bed hungry or stuffed. ...
- Create a restful environment. ...
- Limit daytime naps. ...
- Include physical activity in your daily routine. ...
- Manage worries.
Several health experts recommend consuming peanut butter at night to boost muscular building, normalise blood sugar levels, and increase sleep quality due to its outstanding nutritional profile. Peanut butter is a filling snack that is ideal before bedtime.
Melatonin had the highest contents in mango. High serotonin and tryptophan levels were detected in pineapple and mulberry.
Does pineapple help sleep? ›
Is it good to eat pineapple before bed? Pineapple before bed can be a good choice due to its potential sleep-supportive nutrients like vitamin C and magnesium. While pineapple won't guarantee an immediate improvement in sleep quality, it can be part of a sleep-friendly diet.
Which food gives deep sleep? ›
7. Sleep-inducing snacks
- Try a banana with low-fat yogurt.
- Eat low-fat cottage cheese with a few 100% whole-grain pita chips.
- Smear peanut butter on 100% whole-grain crackers.
- Enjoy an apple with mozzarella string cheese.
- Tart cherry juice also seems to promote sleep.
If you have difficulty falling or staying asleep, avoiding certain foods and beverages may help. Studies have linked caffeinated foods and beverages, added sugar, refined carbs, spicy foods, high fat foods, and alcohol to poor sleep quality and shorter sleep duration.
Why can't I sleep at night even when I'm tired? ›
However, being tired all day and awake at night can also be caused by poor napping habits, anxiety, depression, caffeine consumption, blue light from devices, sleep disorders, and even diet. If you keep saying, “I'm so tired but can't sleep!” and everyday sleep remedies don't help, talk to a doctor.
Which fruit is highest in melatonin? ›
Goji berries
Goji berries are the fruit highest in melatonin. These little berries are also a valued herbal ingredient in Traditional Chinese Medicine.
What to eat at night before sleep? ›
However, there are some foods and drinks that may make it easier to get a good night's sleep.
- 1: Warm milk.
- 2: Almonds.
- 3: Walnuts.
- 4: Chamomile tea.
- 5: Fatty fish.
- 6: Pumpkin seeds.
- 7: Kiwi.
- 8: Rice.
1. Banana. Bananas are high in natural, complex sugars and rich in fiber. Fiber slows down digestion of the sugar, making bananas a great source of steady energy.
What foods are high in melatonin? ›
Eggs and fish are higher melatonin-containing food groups in animal foods, whereas in plant foods, nuts are with the highest content of melatonin. Some kinds of mushrooms, cereals and germinated legumes or seeds are also good dietary sources of melatonin.
