In a recent poll, 45% of U.S. adults said that they averaged six hours of sleep each night, or less. Of those 3,364 polled, 37% said their sleep quality was fair, while 14% said it was poor or very poor. It’s no secret that Americans aren’t getting enough good sleep. And there are a lot of possible reasons why—the most low hanging fruit might be their evening snacking choices. Luckily, it’s easy to fix. While many people turn to herbal teas or warm milk to promote sleep, or they pick just anything out of the fridge if they don’t want to go to bed hungry, there are certain fruits that naturally promote relaxation and restful sleep.
There are fruits that contain melatonin, magnesium, tryptophan, and slow-digesting carbohydrates. These all work together to regulate the sleep cycle.
Best Choices for Sweet Slumber
- Cherries (especially tart cherries) are among the best natural sources of melatonin. That’s the hormone that regulates sleep cycles. Just a handful of cherries or a small glass of tart cherry juice before bed, consumed regularly, have been shown to increase sleep duration and quality.
- Bananas are a powerhouse when it comes to two minerals, in particular, magnesium and potassium. Together they relax the muscles and help prevent nighttime cramps. However, they also contain tryptophan. The body converts tryptophan into serotonin and then melatonin, also promoting relaxation and sleep.
- The study results are in when it comes to kiwis. Researchers have found that eating kiwis daily resulted in substantial improvements in both sleep quality and quantity. Not only did study participants fall asleep more quickly, but they slept more soundly, for a longer period of time, with a higher quality of sleep. Why? It’s the high levels of serotonin known to regulate sleep patterns, and the high levels of antioxidants like vitamin C which reduces inflammation which interferes with good sleep.
- Another great source of melatonin is grapes. A handful before bed helps regulate the circadian rhythm and get the body ready to rest. The darker the grape, the higher the melatonin levels.
- Oranges and other citrus fruits reduce nighttime stress and support the production of melatonin because of their high levels of vitamin C. If, however, you have acid sensitivity (heartburn or acid reflux), oranges might not be the right nighttime fruit for you.
- Mangoes are rich in vitamin B6, which helps produce serotonin and melatonin. They also contain slow-digesting carbohydrates, which can help keep blood sugar levels stable throughout the night, preventing sleep disruptions.
- Apples, any variety, contain quercetin, an antioxidant that helps reduce stress and improve relaxation. Additionally, their high fiber levels and natural sugars provide a slow energy release to keep your blood sugar from crashing while you sleep.
- Pineapple is one of the most effective sleep-enhancing fruits! Just a small serving can boost melatonin levels by up to 266%.
- Coconut might not be the first fruit you think of, but it’s on the list! High in healthy fats and magnesium, it promotes muscle relaxation and reduces stress. Coconut water before bed will also provide electrolytes that prevent nighttime dehydration and cramps.
Food for Thought
It goes without saying that if you are reaching for caffeine or sugary snacks an hour or even a couple of hours before you go to bed and then having a piece of fruit right before hitting the hay, you’re not going to get the results you desire. Instead, make fruit your after dinner go to. If you need more than just fruit to satisfy your hunger, try combining it with a little slow-digesting protein such as Greek yogurt (low or no sugar), cottage cheese, nuts, or nut butter. Adding a little protein into the mix will continue to promote restful sleep, while aiding muscle recovery and growth.
So, reach for the fruit and your smart snacking will give you sweet dreams in no time!
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