Getting a good night’s sleep is essential for overall health and well-being, yet many people struggle to get the rest they need. While factors like stress, lifestyle, and screen time can impact sleep quality, your diet also plays a crucial role.
Some fruits, in particular, contain natural compounds that can promote relaxation and improve sleep. In this guide, we’ll explore the best fruits that help with sleep and how their unique properties can lead to more restful nights.
Whether you’re looking for a natural way to unwind or simply want to boost your sleep quality, adding these fruits to your evening routine could be the answer.
Best Fruit for Sleep
1. Kiwi
Kiwi fruit, or Chinese gooseberry, is a true edible berry and has furry brownish-green skin. The fuzzy brown skin of a kiwi is completely edible, and it contains high antioxidants like vitamin C to boost heart health and combat inflammation, plus dietary fiber, which is good for digestion. Kiwis might be able to help you fall asleep quicker and stay asleep longer. kiwis are a low-calorie and very nutritious fruit.
Kiwis may also be one of the best foods to eat before bed. The sleep-promoting effects of kiwis are sometimes attributed to serotonin. Serotonin is a brain chemical that helps regulate your sleep cycle. Kiwifruit has also been shown to contain melatonin, which plays an important role in circadian rhythm regulation; getting to sleep and maintaining sleep are easiest at and after the onset of melatonin secretion.
Kiwifruit has also been shown to contain melatonin (24 µg/g) and serotonin (5.8 µg/g) content, in kiwifruit may contribute to improved sleep. In a study, people who ate two kiwis one hour before bedtime found that they fell asleep faster, slept more, and had better sleep quality.
Here is the nutrition breakdown for a 3.5-ounce (100-gram) serving of the flesh of a raw, green kiwi :
- Calories: 64
- Carbs: 14 grams
- Fiber: 3 grams
- Fat: 0.44 grams
- Protein: 1 gram
- Vitamin C: 83% of the Daily Value (DV)
- Vitamin E: 9% of the DV
- Vitamin K: 34% of the DV
- Folate: 7% of the DV
- Copper: 15% of the DV
- Potassium: 4% of the DV
- Magnesium: 4% of the DV
2. Bananas
Banana is a curved, yellow fruit with a thick skin and soft sweet flesh, Bananas are a Sleep-Friendly Snack: Bananas contain essential nutrients like magnesium, potassium, and vitamin B6, which can promote better sleep quality also known as natural sedatives.. These nutrients help reduce muscle cramps, lower stress, and anxiety, and support the production of sleep-regulating hormones like serotonin and melatonin.
Certain nutrients in bananas are associated with sleep. For example, bananas contain tryptophan and vitamin B6, which are important for the production of serotonin and melatonin. Serotonin is a neurotransmitter (a chemical messenger) that regulates sleep.
The typical banana contains about 34 milligrams of magnesium, a mineral that can increase (sleep-inducing) melatonin production, reduce (stress-causing) cortisol levels, and help maintain your circadian rhythm (also known as your sleep cycle), according to studies. Bananas contain about 32 mg of magnesium, so eating one before bed can reduce the time it takes for you to sleep.
The nutrition facts for one medium-sized banana (100 grams) are:
- Calories: 89
- Water: 75%
- Protein: 1.1 grams
- Carbs: 22.8 grams
- Sugar: 12.2 grams
- Fiber: 2.6 grams
- Fat: 0.3 grams
3. Berries
Blueberries, raspberries, and blackberries are rich in color because they are rich in antioxidants! They’re low in sugar, so you can be confident they won’t spike your blood sugar levels before bed. This bedtime snack is simple and fantastic for those pursuing weight maintenance or loss.
Research shows that people who eat berries are less likely to experience short sleep duration than those who don’t eat berries. Strawberries and cherries are rich in melatonin, a hormone that helps promote sleep. Drinking one cup of berry juice one to two hours before bedtime can be beneficial for some people.
It’s also naturally high in tryptophan. Blueberries are beneficial because they are loaded with antioxidants that protect us from stress caused by sleep disorders and help support brain health and memory.
In addition, the flavonoids found in both dark chocolate and blueberries improve blood flow to the brain. Raspberries aren’t only delicious – they’re also high in melatonin! This hormone is key for keeping your sleep cycles regular and healthy.
Below is the nutrition content of a 3.5-ounce (100-gram) serving of blackberries
- Calories: 43
- Vitamin C: 35% of the Reference
- Daily Intake (RDI)
- Manganese: 32% of the RDI
- Vitamin K1: 25% of the RDI
- Copper: 8% of the RDI
- Folate: 6% of the RDI
4. Pineapple
The best time to eat pineapple at night would be as part of a balanced evening meal or snack. Its fiber content can help satisfy your hunger, preventing late-night cravings that may disrupt your sleep.
Researchers discovered that after eating pineapple, the melatonin markers in the body could increase by 266 percent. This means that regularly consuming this sweet treat before bed could help you fall asleep fast and stay asleep longer.
Pineapple before bed can be a good choice due to its potential sleep-supportive nutrients like vitamin C and magnesium. While pineapple won’t guarantee an immediate improvement in sleep quality, it can be part of a sleep-friendly diet.
Pineapple is a nutrient-dense fruit, meaning it is highly nutritious and low in calories. One cup of pineapple chunks provides:
- Calories: 82.5
- Protein: 0.9 grams (g)
- Carbohydrates: 21.6 g
- Fat: 0.2 g
- Fiber: 2.3 g
- Vitamin C: 78.9 milligrams (mg)
- Manganese: 1.5 mg
- Vitamin B6: 0.19 mg
- Copper: 0.18 mg
- Thiamine: 0.13 mg
5. Oranges
Oranges might be a go-to snack, but save them for drinks and meals earlier in the day. Ayurveda recommends consuming fruits, particularly citrus fruits, in the morning on an empty stomach, as the body can swiftly absorb the nutrients.
Oranges are a good source of fiber and a rich source of vitamin C and folate, among many other beneficial nutrients.
Eating an orange before bed may help with weight loss by boosting metabolism and burning calories. Additionally, the high vitamin C content in oranges can help improve sleep quality by reducing inflammation and promoting relaxation.
One medium-sized orange has:
- 60 calories
- No fat or sodium
- 3 grams of fiber
- 12 grams of sugar
- 1 gram of protein
- 14 micrograms of vitamin A
- 70 milligrams of vitamin C
- 6% of your daily recommended amount of calcium
- 237 milligrams of potassium
- 15.4 grams of carbohydrates
6. Guava
The fruit has yellow skin and white, yellow, or pink flesh. The musky, at times pungent, odor of the sweet pulp is not always appreciated. You can eat guava at night, but because of the raised sugar levels, you might not sleep due to insomnia. Therefore it is suggested that it be eaten after a meal at least 2-3 hrs before bed. A little activity will probably also do some good.
Guava has a rich source of vitamin C, A and E. Guava is called the super fruit because it is said to contain four times more vitamin C than orange and three times more proteins and four times more fibre than pineapple. It is also said to have more potassium than a banana.
Guava leaf tea may help maintain blood sugar levels while you sleep. It is a powerful muscle relaxer and stress-buster tea supplement. Organic Guava Leaf Tea supports restful sleep, improved digestive enzymes, and healthy metabolism.
The USDA provides the following nutrition information for 1 cup (165g) of guava.
- Calories: 112
- Fat: 1.6g
- Sodium: 3.3mg
- Carbohydrates: 23.6g
- Fiber: 8.9g
- Sugars: 14.7g
- Protein: 4.2g
- Vitamin C: 376mg
- Folate: 81mcg
- Potassium: 688mg
7. Pomegranate
Pomegranate has enriched vitamin c nutrients which is the key to optimal sleep. Consuming more amount of pomegranate promotes healthy sleep patterns and helps you to sleep effortlessly. The red rich fruit is known to be one of the healthiest for a reason.
The juicy and delicious pomegranates are a storehouse of vitamin C, folate, and fiber. They also boost memory and sleep. Know its benefits for brain health. It helps promote good sleep.
While you’ll reap the benefits of pomegranate juice any time of the day, its magnesium content (one cup contains 17 milligrams) makes it a particularly good pre-bedtime drink as magnesium is linked to promoting good sleep.
Here’s what a 100-gram (g) serving has to offer:
- Calories: 83 kcal
- Carbs: 19 g
- Sugar: 14 g
- Fiber: 4 g
- Protein: 2 g
- Potassium: 236 mg
8. Apples
Apples at harvest vary widely in size, shape, colour, and acidity, Apples are high in fiber, vitamin C, and various antioxidants. They are also very filling, considering their low-calorie count.
New evidence suggests apples contain melatonin, a hormone that provides the calm and tranquillity needed to fall asleep. However, the quantity found in apples is very low and unlikely to induce sleep. Your brain naturally produces melatonin when it’s dark, which relaxes your body and helps you feel sleepy in preparation for sleep.
Here are the nutrition facts for one raw, unpeeled, medium-sized apple (182 grams):
- Calories: 94.6
- Water: 156 grams
- Protein: 0.43 grams
- Carbs: 25.1 grams
- Sugar: 18.9 grams
- Fiber: 4.37 grams
- Fat: 0.3 grams
9. Gooseberry
Gooseberry or amla, any of several species of flowering shrubs of the genus Ribes, cultivated for their edible fruits and as ornamentals. Amla is a great stress reliever that helps induce sleep and relieve headaches.
Amla berries are rich in vitamin A, which is key to improving eye health and may lower the risk of age-related macular degeneration. Gooseberries are a rich source of vitamin C; Amla berries are also an excellent source of Vitamin C, Vitamin E, Vitamin A, Iron, and Calcium. Amla is a highly nutritious fruit that offers numerous health benefits and can be consumed at any time of the day.
A half-cup serving of amla berries contains:
- Calories: 33
- Protein: Less than 1 gram
- Fat: Less than 1 gram
- Carbohydrates: 8 grams
- Fiber: 3 grams
- Sugar: 0 grams
10. Papayas
The papaya fruit is slightly sweet with an agreeable musky tang. It is a good source of vitamin C, vitamin A, folate, and dietary fiber. Additionally, papaya contains an enzyme called papain, which may aid in digestion.
Some people find that consuming a small, light snack before bedtime can be helpful for promoting better sleep, as it can prevent hunger from disrupting sleep. All of these nutrients are known to boost sleep quality. A papaya a day can keep sleep problems at bay!
Papaya is a natural source of melatonin, a hormone that regulates sleep-wake cycles. Having sufficient melatonin levels can promote better sleep quality and duration. Please make a mental note if you choose to have papaya, eat at least an hour before sleep for better digestion.
The USDA provides the following nutrition information for 1 cup (145g) of raw papaya sliced into one-inch cubes.
- Calories: 62
- Fat: 0.4g
- Sodium: 11.6mg
- Carbohydrates: 16g
- Fiber: 2.5g
- Sugars: 11g
- Protein: 0.7g
- Vitamin A: 68.2mcg
- Vitamin C: 88.3mg
- Potassium: 263.9mg
- Folate: 53.7mcg
- Beta carotene: 397.3mcg
- Lycopene: 2650.6mcg
Conclusion
Choosing fruits over sleeping pills for improving sleep is a natural and holistic approach that benefits overall health. Fruits like bananas, cherries, and kiwis are rich in sleep-enhancing nutrients such as melatonin, magnesium, and serotonin, which work together to calm the nervous system, regulate the sleep-wake cycle, and promote relaxation.
Unlike sleeping pills, which can cause dependency and undesirable side effects, fruits offer a safe, nutrient-dense solution to encourage restful sleep without adverse health impacts.
Incorporating the right fruits into your diet can significantly help you sleep better. Consuming tart cherry juice as an afternoon snack can boost your sleep hormone levels, aiding in faster sleep onset.
These fruits not only promote a good night’s rest but also support muscle relaxation and a healthy immune system. By choosing natural sleep aids over processed foods, you can improve your overall well-being and enjoy a more restful night.
