Your Health: 8 Fruits Recommended for Relaxation and Sleep
If you consistently struggle to get enough sleep at night, you may have tried various strategies such as meditation or journaling. However, your eating habits play an important role in the quality of your sleep.
While you might worry that snacking right before bed could cause bloating, indigestion, or acid reflux, consuming a small portion of fruit can be an ideal option, as many fruits are rich in nutrients that aid sleep.
Here are eight fruits you can add to your diet to improve your sleep:
1. Kiwi
Thanks to its high levels of melatonin and serotonin, fresh kiwi can promote sleep. One study suggests that eating two medium-sized green kiwis an hour before bedtime is ideal. Serotonin, the precursor to melatonin, helps with relaxation, mood enhancement, thermoregulation, and the sleep-wake cycle.
In this regard, Jennifer Paleyan, a registered dietitian, explains: “Serotonin in the body creates a feeling of relaxation and psychological well-being, which helps prepare the mind for sleep.” She also notes that kiwi is rich in vitamin C, folic acid, and other B vitamins. Lower levels of folic acid, in particular, have been linked to an increased risk of insomnia, as folic acid plays a role in the production and regulation of neurotransmitters like serotonin.
2. Pineapple
Pineapple contains significant amounts of melatonin, serotonin, and tryptophan, compounds that help regulate sleep, body temperature, and circadian rhythms.
Tryptophan, in particular, is crucial for enhancing sleep, as it is the sole precursor to serotonin, which then aids in melatonin production. One study showed that consuming one kilogram of pineapple juice significantly raised melatonin and antioxidant levels in the blood. Paleyan states: “Although the study used juice, fresh pineapple is likely equally effective due to its similar compounds.”
3. Cherries
Robin Barry Kaiden, a registered dietitian, recommends cherries, as they are rich in melatonin, making them a great choice for supporting sleep. These sour cherries have the added benefit of containing tryptophan and anthocyanins, powerful antioxidants that help protect your cells from damage caused by stress, pollution, high-fat diets, and sugars.
Kaiden says: “Because of their anti-inflammatory properties, they can relax the muscles, leading to a calmer body and better sleep.” She also notes that anthocyanins may help lower blood pressure, a key factor in helping the body enter a state of rest.
4. Avocado
Avocados have benefits that contribute to improved sleep, partly due to their magnesium content. Magnesium not only helps the body produce melatonin but also regulates brain chemicals like gamma-aminobutyric acid, which promotes relaxation and calms the nervous system—both essential for sleep. According to one study, the ideal amount for improving sleep is a whole avocado.
This fruit is also high in fiber, with one avocado providing nearly 50 percent of the recommended daily intake. Increasing fiber intake from whole foods like avocado can help address some bowel issues that may affect your sleep.
5. Bananas
Bananas are rich in melatonin and tryptophan, making them very beneficial for improving sleep. One study indicates that eating two whole bananas helped improve sleep, and bananas help reduce inflammation and support brain health, both of which facilitate the body’s relaxation and deeper sleep.
6. Grapes
Grapes naturally contain melatonin and are also high in antioxidants, which help reduce stress and inflammation—two factors that can negatively impact your health and sleep. Grapes are also hydrating due to their high water content and are rich in fiber, improving digestive comfort.
7. Strawberries
With their low melatonin content and high levels of antioxidants, particularly vitamin C, strawberries are an excellent choice for enhancing sleep. Kaiden says: “Vitamin C also helps boost immunity and improve digestion, which aids in fighting off illness and improving gut health. When you feel better, you sleep better.”
8. Oranges
While oranges might be your go-to breakfast choice, don’t overlook them before bedtime. Their high vitamin C content can improve sleep by lowering stress hormones like cortisol, making it easier for your body to relax and sleep.
Oranges are also rich in vitamin B6, which plays a crucial role in converting tryptophan into serotonin and then into melatonin. Kaiden recommends consuming a medium-sized orange, adding: “Eating whole fruit gives you additional benefits from fiber, water, vitamins, and minerals that enhance overall health and digestion.”
