1. Cherry
Cherry fruit has been found to be beneficial for sleep due to its natural melatonin content. Melatonin is a hormone that regulates sleep-wake cycles in the body. It helps to signal the brain when it's time to sleep and when it's time to wake up.
Studies have shown that consuming cherries or cherry juice can increase melatonin levels in the body and improve sleep quality (1). In one study, participants who drank cherry juice twice a day for two weeks (2) reported better sleep quality and duration compared to those who drank a placebo.
Cherries also contain other compounds that can help with sleep, such as antioxidants and anti-inflammatory agents. These compounds may help reduce inflammation and oxidative stress (3) in the body, which can disrupt sleep.
In addition to improving sleep, cherries have been linked to other health benefits, such as reducing inflammation (4) and improving heart health (5). They are also low in calories and high in fiber, making them a healthy snack option.
To incorporate cherries into your diet for better sleep, try eating them as a snack or adding them to smoothies, yogurt, or oatmeal. Cherry juice is also a good option, but make sure to choose a brand that is 100% cherry juice with no added sugars.
Cherries are a tasty and natural way to improve sleep quality and duration. However, it's important to note that they should not be used as a substitute for medical treatment for sleep disorders.
2. Banana
Bananas are one of the best fruits to eat if you want to improve your sleep quality. They are a great source of magnesium, potassium, and vitamin B6, which all play important roles in helping you get a good night's sleep.
Magnesium helps to relax your muscles and calm your nerves (6), which can make it easier for you to fall asleep. Potassium helps to regulate your heart rate and blood pressure (7), which can also contribute to better sleep. Vitamin B6 is needed to produce the hormone melatonin (8), which helps to regulate your sleep-wake cycle.
Bananas are also a good source of carbohydrates, which can help to increase the levels of the amino acid tryptophan in your brain (9). Tryptophan is a precursor to serotonin, which is then converted to melatonin (10). This means that eating bananas can help to boost your melatonin levels, which can improve your sleep quality.
In addition, bananas are a convenient and easy-to-eat snack that can be consumed before bed to help promote relaxation and improve sleep. However, it's important to note that consuming too much sugar before bed can have the opposite effect, so it's best to consume bananas in moderation as part of a healthy diet.
Banana are a great fruit to incorporate into your diet if you want to improve your sleep quality. With their high levels of magnesium, potassium, vitamin B6, and carbohydrates, they can help to promote relaxation and boost your melatonin levels, making it easier for you to fall asleep and stay asleep throughout the night.
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3. Kiwi
Kiwi contains several compounds that can help promote sleep, including antioxidants and serotonin (11). Serotonin is a neurotransmitter that helps regulate sleep and mood, and consuming foods high in serotonin, such as kiwi, can help increase the body's levels of this compound.
Kiwi is also a rich source of vitamin C and potassium, which are important for overall health and well-being. These nutrients can help regulate blood pressure (7), reduce inflammation, and support a healthy immune system, all of which can contribute to better sleep.
In addition to its sleep-promoting properties, kiwi is also a low-calorie, high-fiber fruit that can be a great addition to a healthy diet. It's easy to incorporate kiwi into your diet by adding it to smoothies, salads, or simply eating it as a snack.
Kiwi is a great option for those looking to improve their sleep quality naturally. Incorporating this fruit into your diet, along with other healthy sleep habits, such as a regular sleep schedule and avoiding screens before bedtime, can help promote better sleep and overall health.
4. Pineapple
Pineapple contains a small amount of melatonin, which is a hormone that helps regulate the sleep-wake cycle. Consuming foods that contain melatonin can help improve sleep quality and duration.
It is a good source of bromelain, an enzyme that has anti-inflammatory (12) properties. Inflammation is associated with a number of health problems (13), including poor sleep quality. By reducing inflammation, pineapple may help improve sleep.
Pineapple contains an amino acid called tryptophan, which is a precursor to serotonin. Serotonin is a neurotransmitter that plays a role in regulating sleep, mood, and appetite. Consuming foods that contain tryptophan, such as pineapple, can help boost serotonin levels and promote better sleep.
Dehydration can interfere with sleep, causing you to wake up more frequently during the night. Pineapple is a hydrating fruit that contains a high amount of water, which can help keep you hydrated and promote better sleep.
Incorporating pineapple into your diet may help improve your sleep quality and duration. However, it's important to note that consuming pineapple alone is unlikely to cure chronic insomnia or sleep disorders.
5. Orange
Oranges are not typically associated with promoting sleep, but they can actually be beneficial for improving sleep quality. Oranges are rich in vitamin C, which helps to reduce stress and calm the nervous system (14). They also contain flavonoids, which have been shown to improve sleep quality and duration (15). Oranges are also a good source of folate, which is important for regulating sleep patterns and reducing insomnia (16).
In addition to its sleep-promoting benefits, oranges are a healthy snack option that can be incorporated into your diet in various ways. You can enjoy them as a standalone snack, add them to a salad, or even make fresh orange juice.
Reference
1. Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. L. (2010). Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. Journal of medicinal food, 13(3), 579–583. https://doi.org/10.1089/jmf.2009.0096
2. Losso, J. N., Finley, J. W., Karki, N., Liu, A. G., Prudente, A., Tipton, R., Yu, Y., & Greenway, F. L. (2018). Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. American journal of therapeutics, 25(2), e194–e201. https://doi.org/10.1097/MJT.0000000000000584
3. Shukitt-Hale, B., Kelly, M. E., Bielinski, D. F., & Fisher, D. R. (2016). Tart Cherry Extracts Reduce Inflammatory and Oxidative Stress Signaling in Microglial Cells. Antioxidants (Basel, Switzerland), 5(4), 33. https://doi.org/10.3390/antiox5040033
4. Habauzit, V., & Morand, C. (2012). Evidence for a protective effect of polyphenols-containing foods on cardiovascular health: an update for clinicians. Therapeutic advances in chronic disease, 3(2), 87–106. https://doi.org/10.1177/2040622311430006
5. Zhao, C. N., Meng, X., Li, Y., Li, S., Liu, Q., Tang, G. Y., & Li, H. B. (2017). Fruits for Prevention and Treatment of Cardiovascular Diseases. Nutrients, 9(6), 598. https://doi.org/10.3390/nu9060598
6. Potter, J. D., Robertson, S. P., & Johnson, J. D. (1981). Magnesium and the regulation of muscle contraction. Federation proceedings, 40(12), 2653–2656.
7. Hoffman, M. (2021, March 7). Potassium: Heart benefits and side effects. WebMD. Retrieved March 10, 2023, from https://www.webmd.com/heart-disease/potassium-and-your-heart
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9. Pereira, N., Naufel, M. F., Ribeiro, E. B., Tufik, S., & Hachul, H. (2020). Influence of Dietary Sources of Melatonin on Sleep Quality: A Review. Journal of food science, 85(1), 5–13. https://doi.org/10.1111/1750-3841.14952
10. Naseem, M., & Parvez, S. (2014). Role of melatonin in traumatic brain injury and spinal cord injury. TheScientificWorldJournal, 2014, 586270. https://doi.org/10.1155/2014/586270
11. Lin, H. H., Tsai, P. S., Fang, S. C., & Liu, J. F. (2011). Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pacific journal of clinical nutrition, 20(2), 169–174.
12. Rathnavelu, V., Alitheen, N. B., Sohila, S., Kanagesan, S., & Ramesh, R. (2016). Potential role of bromelain in clinical and therapeutic applications. Biomedical reports, 5(3), 283–288. https://doi.org/10.3892/br.2016.720
13. Hunter P. (2012). The inflammation theory of disease. The growing realization that chronic inflammation is crucial in many diseases opens new avenues for treatment. EMBO reports, 13(11), 968–970. https://doi.org/10.1038/embor.2012.142
14. Otocka-Kmiecik, A., & Król, A. (2020). The Role of Vitamin C in Two Distinct Physiological States: Physical Activity and Sleep. Nutrients, 12(12), 3908. https://doi.org/10.3390/nu12123908
15. Cho, S., & Shimizu, M. (2015). Natural sleep aids and polyphenols as treatments for insomnia. Bioactive Nutraceuticals and Dietary Supplements in Neurological and Brain Disease, 141–151. https://doi.org/10.1016/b978-0-12-411462-3.00015-1
16. Zhang, X., Wang, Y., Zhao, R., Hu, X., Zhang, B., Lv, X., Guo, Z., Zhang, Z., Yuan, J., Chu, X., Wang, F., Li, G., Geng, X., Liu, Y., Sui, L., & Wang, F. (2019). Folic Acid Supplementation Suppresses Sleep Deprivation-Induced Telomere Dysfunction and Senescence-Associated Secretory Phenotype (SASP). Oxidative medicine and cellular longevity, 2019, 4569614. https://doi.org/10.1155/2019/4569614
