Sleeping well depends on both daily habits and food choices. In this regard, according to experts and scientific studies, consuming certain fruits in their natural form can promote restful sleep.
Here’s a look at six recommendations.
1- Kiwi
Kiwifruit has been studied for its effects on sleep. Research published in Nutrients in 2023 evaluated elite athletes who consumed two green kiwifruit (Actinidia deliciosa) one hour before bedtime for four weeks.
The results showed substantial improvements in sleep quality, duration, and efficiency. Participants increased their total sleep time, reduced the number of nighttime awakenings, and decreased the time they spent awake after falling asleep.
Fatigue and stress levels also decreased, and physical recovery improved. The authors concluded that consuming kiwi can be considered a practical and natural intervention to optimize both sleep and recovery, especially in physically active individuals.
This effect is primarily attributed to the melatonin present in kiwifruit, as well as its serotonin, antioxidant, and folate content. Melatonin is essential for regulating circadian rhythms, while serotonin and antioxidants help reduce oxidative stress and inflammation, factors that affect sleep.
Folate, meanwhile, has been linked to the prevention of insomnia and restless legs syndrome. According to Fox News Digital, nutritionist Kendall Mackintosh explained that kiwi not only provides calories but also interacts with bodily systems to promote processes such as restful sleep.
2- Sour cherries
Sour cherries, especially the Montmorency variety, are known for their ability to induce sleep. According to the Cleveland Clinic, these cherries contain melatonin and tryptophan, an essential amino acid in the production of serotonin and melatonin.
Dietitian Beth Czerwony, quoted by the clinic, said that tart cherries help you fall asleep faster and prolong the duration of sleep because the enzymes present keep tryptophan in the body for longer.
To obtain these benefits, it is recommended to consume half a cup of cherries or 120 ml of tart cherry juice approximately one hour before bedtime. The ideal amount may vary, so it is best to start with small portions and adjust them according to each person’s reaction.
3- Grapes
In the case of grapes, the Cleveland Clinic suggests that their melatonin content makes them suitable for nighttime consumption. Dietitian Anthony DiMarino emphasized that grapes, in addition to being low in calories, help promote sleep and are a healthy option before bed.
Experts recommend consuming them in their natural state, as processing, such as into juices or raisins, can diminish their nutritional value. A one-cup serving is recommended two or three times per week.
4- Passion fruit
According to the Institute of Cognitive Neurology (Ineco), passion fruit is a fruit rich in fiber, vitamin A, vitamin C, potassium, magnesium, flavonoids, and carotenoids.
The leaves, flowers, and pulp of passion fruit all have mild sedative properties on the central nervous system, which helps to combat insomnia.
Consuming this fruit promotes a more restful and relaxing sleep, as well as reducing symptoms of anxiety and stress. It’s a natural option for those seeking to improve nighttime relaxation and sleep quality.
5- Banana
Bananas contribute to better sleep. Furthermore, according to Ineco, their high potassium content provides essential nutrients that help regulate the sleep-wake cycle, as well as relieve muscle cramps, anxiety, and stress.
The magnesium in bananas promotes a normal circadian rhythm by stimulating melatonin production and reducing levels of cortisol, the stress hormone. Lowering cortisol levels induces a state of relaxation before sleep, improving the quality of rest.
6- Pineapple
A study published in the Journal of Food Composition and Analysis showed that pineapple is a source of serotonin and tryptophan, substances that stimulate the natural production of melatonin.
Including this fruit in your diet can be beneficial for promoting sleep and maintaining restful sleep.
