One of the best ways to get better sleep is to increase your intake of fruits, which contain a variety of vitamins and minerals that can help you relax and fall asleep more easily. Check out this list of 10 fruits that help you sleep better.
When you go to bed feeling relaxed and refreshed, you’ll get the restful sleep your body needs to wake up in the morning feeling bright-eyed and bushy-tailed! So give one or more of these 10 fruits a try tonight, and let us know how they work for you!
Table of Contents
10 Fruits that help you sleep
1) Passion Fruit
Passion fruit has very high levels of melatonin and serotonin, which are known to promote relaxation and sleep. Additionally, passion fruit is a rich source of magnesium, which can lower stress levels and relax muscles.
For these reasons, it’s no surprise that many people say passion fruit helps them get a good night’s rest. In addition to drinking it before bedtime, try incorporating it into your meals for an extra flavor boost.
2) Pineapple
Pineapple, like other tropical fruits such as papaya and mango, contains an enzyme called bromelain. As well as being useful for tenderizing meat, bromelain helps break down proteins in food so they can be more easily digested by your body.
As an added bonus it may even increase brain levels of gamma-aminobutyric acid (GABA), a chemical that plays a role in helping keep neurons calm. The result is a better night’s sleep thanks to reduced levels of anxiety and improved muscle tone so you don’t wake up stiff from tossing and turning all night long.
3) Banana
High in magnesium, potassium and zinc, bananas are a great fruit to eat before bed. Magnesium has been proven to relax muscles and help improve overall quality of sleep. Potassium is also known to contribute positively to getting good rest.
And finally, bananas contain tryptophan which is an amino acid responsible for inducing relaxation as well as improving melatonin production. As a result, bananas can calm your body and mind down so you’re ready for slumber.
Bananas are also an easy snack to add into any healthy diet so that it’s always on hand when hunger strikes at night!
4) Avocado
Avocados have a lot of magnesium, which can regulate your nervous system and improve your sleeping patterns. Avocados are also a great source of potassium and vitamins E and B5. One of the best fruits that help you sleep.
Vitamin B5 is essential to brain function, especially when it comes to your ability to fall asleep or stay asleep. A study found that those who had higher levels of vitamin B5 reported better-quality sleep as well as less fatigue during their waking hours.
It’s also pretty easy to include avocados in your diet: just take half an avocado with some salsa for breakfast! The protein in avocados will keep you feeling full until lunch, meaning more zzz’s before noon.
5) Strawberries
Strawberries are a great food to incorporate into your diet if you want to improve your overall health. They contain over 15 different vitamins and minerals, including vitamin C, fiber, and antioxidants.
The antioxidants in strawberries have been shown to reduce inflammation throughout your body, which can be helpful for people who experience chronic pain or suffer from autoimmune disorders like arthritis or lupus.
Strawberries can also increase natural killer cells in your body which assist in fighting off infections. It’s important to note that berries in general are beneficial for improving sleep because they contain tryptophan, an amino acid that helps promote healthy sleeping patterns.
Berries are also high in melatonin; a hormone responsible for regulating our sleep-wake cycles. One of the best fruits that help you sleep.
6) Watermelon
Watermelon is not only delicious but also extremely hydrating. This makes it a great food to eat before bedtime to avoid waking up in the middle of night because of dehydration-induced thirst.
Watermelon is also loaded with melatonin, a natural chemical your body produces that helps regulate your circadian rhythm, or internal clock. Eating foods with melatonin helps promote and maintain a healthy sleep cycle.
Also, watermelon contains B vitamins, which are helpful for promoting relaxation. Additionally, watermelon contains an amino acid called tryptophan, which has been shown to induce sleepiness when consumed at bedtime.
7) Grapes
It’s true, eating grapes before bed can help you get a better night’s rest. Grapes contain melatonin, which helps regulate your body’s internal clock and induce relaxation.
The amount of melatonin varies depending on how ripe they are, but a serving of four medium grapes will get you started. One of the best fruits that help you sleep.
8) Blueberries
Blueberries are packed with antioxidants, which can work to boost your immune system and fight free radicals. These fruit-based compounds may even reduce oxidative stress in your body, helping you drift off to sleep faster and stay asleep longer.
Tossing a handful of blueberries into your oatmeal in the morning or enjoying them as part of a light dessert can provide an afternoon energy boost and keep cravings at bay so they’re less likely to interrupt your slumber.
Blueberries also have been shown to lower triglycerides, improve heart health and encourage strong bones. To top it all off, blueberries contain melatonin — a hormone known for its restorative powers.
So instead of tossing and turning before falling asleep tonight, try snacking on some juicy blueberries!
9) Pomegranate
Pomegranate is one of natures best kept secrets for restful sleep. Pomegranate contains melatonin, a natural hormone that tells your body it’s time to rest and repair. Melatonin can also be found in pineapples, bananas, walnuts and oranges.
The next time you go grocery shopping make sure to pick up an extra pomegranate or two! You’ll thank me in a few nights when your rested and refreshed and don’t feel like taking anymore late night snacks!
10) Cherries
Cherries contain melatonin, a hormone associated with healthy sleeping. There are all kinds of cherries, but tart, dark red Montmorency cherries contain more melatonin than any other type of cherry.
In fact, a study showed eating as few as two Montmorency cherries helped people fall asleep faster and sleep longer. A study published in Appetite found drinking tart cherry juice twice daily for four weeks increased slow wave sleep and improved dream recall in older adults suffering from insomnia.
Cherry juice also contains melatonin’s precursor tryptophan, an amino acid that helps us feel sleepy and improve deep REM (rapid eye movement) sleep. One of the best fruits that help you sleep.
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