Cherries: Cherries are one of the few natural sources of melatonin, a hormone that regulates sleep-wake cycles. Consuming cherries or drinking tart cherry juice before bedtime may help improve sleep quality and duration.
Bananas: Bananas are rich in potassium and magnesium, which are natural muscle relaxants. They also contain tryptophan, an amino acid that promotes relaxation and the production of serotonin and melatonin, contributing to better sleep.
Kiwi: Kiwi is another fruit that contains high levels of antioxidants, vitamins C and E, and serotonin, all of which have been linked to improved sleep quality. Eating kiwi before bed may help you fall asleep faster and enjoy deeper sleep.
Pineapple: Pineapple contains bromelain, an enzyme that may have anti-inflammatory properties and promote relaxation. Consuming pineapple before bedtime may help ease digestion and promote better sleep.
Oranges: Oranges are rich in vitamin C and antioxidants, which can help reduce inflammation and promote relaxation. Eating an orange or drinking freshly squeezed orange juice before bed may help improve sleep quality.
Apples: Apples are a good source of fiber and contain natural sugars that can help regulate blood sugar levels throughout the night. Eating an apple before bedtime may help prevent blood sugar spikes and crashes that can disrupt sleep.
Grapes: Grapes, especially red grapes, contain melatonin and antioxidants that may help regulate sleep-wake cycles and improve sleep quality. Snacking on a handful of grapes before bed may help promote relaxation and better sleep.