Eight Fruits to Promote Better Sleep Quality
If you're having trouble getting a good shut-eye, you might've already tried various strategies like meditating or jotting down your thoughts. But, did you know that your eating habits could be influencing the quality of your sleep as well? Surprisingly, a small serving of fruits can be a smart choice for some Z's, as many are rich in sleep-boosting nutrients. Here are eight fruit options to consider adding to your diet to help improve your sleep quality.
- Joey "Coach" Coburn, M.S., C.I.S.M.S., Certified Sports Nutritionist, and Fitness Professional
- Jenna Bell, R.D., Registered Dietitian, and Nutrition Expert
Kiwi
Thanks to high levels of melatonin and serotonin, fresher kiwis are an excellent choice for a pre-bedtime snack. One study suggests that a serving of two medium-sized green kiwis an hour before catching some Z's is ideal.
Serotonin plays a crucial role in relaxation, mood, body temp regulation, and the sleep-wake cycle. In the body, this neurotransmitter creates a sense of relaxation and emotional well-being, helping prepare the mind for sleep. Kiwis also provide vitamin C, folate, and other B vitamins, which are essential for neurotransmitter production and regulation. Low folate levels can lead to a higher risk of insomnia, making kiwis a smart addition to your diet.
Pineapple
Pineapples are packed with melatonin, serotonin, and tryptophan-compounds that promote sleep, body temperature regulation, and maintain circadian rhythms. Eating this fruit may lead to an increase in serum melatonin and antioxidant levels, reducing oxidative stress that can further support restful sleep.
Cherries
If you're seeking a burst of melatonin, consider reaching for Montmorency cherries, which are especially melatonin-rich. These tart cherries come with added benefits like tryptophan and anthocyanins, powerful antioxidants that protect cells from damage caused by various factors, resulting in a calmer body and better sleep. The anti-inflammatory properties of anthocyanins can help lower blood pressure, which can make it easier for your body to transition into rest mode. Aim for eight to 12 ounces of tart cherry juice or one to two ounces of concentrate for the best results.
Avocado
The sleep-promoting effects of avocados may be partially due to their high magnesium content. Magnesium not only assists the body in producing melatonin but also helps regulate brain chemicals like GABA, promoting relaxation and calming the nervous system—both vital for falling and staying asleep. Consuming one whole avocado a day is considered the ideal intake for sleep support.
These fruits are also loaded with fiber, with just one providing nearly 50% of the daily recommended intake. This added fiber can help address some gut-related issues that might affect your sleep quality.
Banana
With both melatonin and tryptophan, bananas have natural sleep-promoting abilities. A study showed that eating two whole bananas helped support better sleep, and the antioxidants in this fruit further contribute to restful sleep.
Grapes
Grapes naturally contain melatonin and antioxidants that help reduce stress and inflammation, which can hinder sleep. They also have a high water content for hydration and plenty of fiber, which can improve digestive comfort. For the optimal melatonin boost, choose red or purple grapes, as these tend to have higher levels of the sleep-promoting hormone compared to green grapes. One cup of fresh grapes is a perfect bedtime treat.
Strawberries
With small amounts of melatonin and a plethora of antioxidants, especially vitamin C, strawberries can assist in promoting better sleep. Vitamin C also has immune health-enhancing and digestive benefits, both of which contribute to better overall sleep quality.
Oranges
Oranges might be your go-to for breakfast, but don't forget about them for an evening snack! Thanks to their high vitamin C content, oranges can help lower stress hormones like cortisol, making it easier for the body to relax and fall asleep. Plus, they're rich in vitamin B6, which plays a crucial role in converting tryptophan into serotonin, eventually creating melatonin. A serving size of one medium orange is recommended.
The Bottom Line
Paring your chosen fruit with a source of fat or protein can help keep your blood sugar stable before bed, blending with nuts, such as almonds, offers the added benefit of their magnesium content. For optimal results, avoid snacking right before bed as it can cause digestive discomfort, and stick to a healthy routine of daily exercise, a consistent sleep schedule, and a calming wind-down ritual to help you drift off to sleep faster and wake up feeling refreshed.
- The sleep-related benefits of kiwi fruit come from its high levels of melatonin and serotonin, making it a suitable choice for a bedtime snack.
- Kiwis offer numerous other benefits like vitamin C, folate, and B vitamins, which are essential for neurotransmitter production and regulation.
- Pineapple is another fruit packed with melatonin, serotonin, and tryptophan-compounds that promote sleep, body temperature regulation, and maintain circadian rhythms.
- Montmorency cherries, with their high melatonin content, can provide a burst of the sleep-promoting hormone when consumed.
- Avocados, rich in magnesium, can help produce melatonin and regulate brain chemicals, promoting relaxation and better sleep.
- Bananas, containing melatonin and tryptophan, can support better sleep and offer antioxidants for restful sleep.
- Grapes are a good source of melatonin and antioxidants that help reduce stress and inflammation, promoting better sleep.
- Oranges, with their high vitamin C content, can lower stress hormones and help the body relax and fall asleep, making them suitable for an evening snack.
- Blending your chosen fruit with nuts like almonds, rich in magnesium, can help keep your blood sugar stable before bed.
- Developing a healthy routine that includes daily exercise, a consistent sleep schedule, and a calming wind-down ritual can further aid in improving sleep quality.
