Choose fruits rich in melatonin and tryptophan:
Melatonin is a hormone that regulates the sleep-wake cycle, while tryptophan is an amino acid that helps the body produce serotonin and melatonin. Some natural fruits contain these compounds, which help promote deep and regular sleep.
Kiwi: Rich in melatonin, serotonin, vitamin C and folate, kiwi helps regulate sleep cycles and improve mood. One study found that eating kiwi before bed can improve sleep quality and reduce the time to fall asleep.
Bananas: Containing tryptophan, serotonin and melatonin, bananas help relax muscles and promote sleep. Bananas also provide magnesium and potassium, two minerals that help relax the nervous system.
Mongmorency: A natural source of melatonin, sour cherries help improve sleep time and quality. One study shows that drinking sour cherry juice before bed helps increase sleep time and improve sleep effectiveness. Reversal
Eat fruit combined with protein or healthy fats:
Combining fruit with a source of protein or healthy fats helps stabilize blood sugar and prolong the feeling of fullness, thereby supporting deeper sleep.
Greek yogurt with berries: Yogurt provides casein protein, which helps maintain an overnight feeling of fullness, while berries provide antioxidants and melatonin.
Almonds or walnuts with bananas: Seeds provide magnesium and healthy fats, combined with bananas rich in tryptophan, support relaxation and sleep.
One study found that combining foods rich in protein and fiber can control cravings and maintain stable blood sugar, support weight loss and improve sleep. verywell Health
Important time to eat fruit:
The time of consuming fruit affects the effectiveness of sleep support. Eating fruit too close to bedtime can cause indigestion or increase blood sugar, affecting sleep quality.
Eat fruit at least 1-2 hours before bed: This helps the body have time to digest and absorb nutrients that support sleep.
Avoid eating fruits with high sugar content right before bed: Fruits such as grapes or mangoes can cause a rapid increase in blood sugar, affecting sleep.
One study shows that eating fruit in the evening, especially when combined with other foods, can support sleep if consumed properly and at the right time.
