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Health & FitnessTips

The 8 Best Fruits to Help You Sleep

written by Amila Gamage Wickramarachchi October 18, 2017
5 Tips to Eating Healthier in 2018

It’s common knowledge that you are what you eat, and what you put inside your body is very much indicative of how you’ll feel and perform for the rest of the day. There’s a reason that most of us stopped eating cookies and ice cream for breakfast when we turned 8.

What you probably didn’t know, is that certain foods can make it easier to get to sleep faster at night. Many people have heard about turkey and tryptophan, and aren’t surprised when Thanksgiving dinner has them dozing off before the football game is over; however, they might be surprised to learn that fruits can actually help you get to sleep as well.

Generally, these sleep-promoting fruits work because they are rich in vitamins and minerals that aid the body in it’s production of melatonin, the hormone that is responsible for regulating its circadian rhythm (the cycle of sleeping and wakefulness).

Some of these vitamins and minerals are tryptophan, magnesium, calcium, and B6. Lycopene, a carotenoid, is also a good sleep aid. As bedtime approaches, the body’s melatonin production increases to help get to sleep. In the morning, melatonin production subsides so that the body can become alert again for the day.

The 8 Best Fruits to Help You Sleep

It is also possible to get these vitamins and minerals from over the counter supplements, but it is better to get them naturally from fruits that are ingested – and some fruits are naturally filled with these substances.

Other than having food that helps you sleep it is also important to choose your bedding materials wisely.Sometimes your mattress can cause you back pain.Your pillow can cause you neck pain.This is why it is essential to choose your bedding materials wisely while having suitable and sleep friendly diet.More information about choosing an ideal mattress for back pain can be found here.

Here are The 8 Best Fruits to Help You Sleep:

Cherries – One of the best fruits for inducing sleep is the cherry. According to agricultural research, the cherry is one of the only natural sources of melatonin that is available. Because cherries only grow for two months of the year, dried cherries and cherry juice (especially tart cherry juice, which contains less sugar) can be good substitutes.

Grapes -The grape also contains melatonin, but its levels are lower – so you would need to eat more of them to produce the same effect.

Passion Fruit – Studies have also shown that the passion fruit/passion flower can improve the quality of sleep and even reduce insomnia. The juice, but primarily the leaves of the passion fruit contain alkaloids, including Harman, which has properties that lower blood pressure, sedate the consumer, and help to induce sleep.

The 8 Best Fruits to Help You Sleep

These alkaloids are also good for treating anxiety, and calming the nerves, which can be another factor in sleeplessness. The sleep benefits of the passion fruit can be gained by eating the fruit, drinking the juice, or even making passion fruit tea, and they can be multifaceted.

Dates – Dates are a dual-action sleep enhancement choice because they contain tryptophan and some fast-acting carbohydrates that allow the tryptophan to take effect, according to studies from the National Institute of Health. This makes them a good choice because they have an internal mechanism to make the sleep inducement more effective. Eating them approximately an hour before bedtime will assist when you are trying to fall asleep. Just don’t eat dates on a big date!

Bananas – Bananas are also a good choice for inducing sleep. The contain tryptophan, which is converted to 5-HTP in the brain, which is in turn converted to serotonin (a relaxing neurotransmitter) and melatonin. They also contain magnesium and potassium. Both of these are good for relaxing stressed muscles. As a bonus, increased levels of potassium also keep you from pulling muscles, so if you’re a tosser and turner you may want to try bananas before bed.

The 8 Best Fruits to Help You Sleep

Tomatoes & Watermelon – Both tomatoes and watermelon contain lycopene, and both benefits that are accessed in different ways. Tomatoes should be cooked and eaten with dinner, as this unlocks more of the benefit that the contain. Watermelon, on the other hand, has fewer calories and can be consumed as is at any moment – making it more of a bedtime snack.

Strawberries – Strawberries are great because they are full of antioxidants and vitamins, but it is the vitamins B6 and C in particular that can help in the sleep department. Raspberries are also a good source of B6. Combine either of them with the calcium in a bowl of plain yogurt for a more filling bedtime snack.

Grapefruit – While the grapefruit contains good levels of tryptophan, seemingly making it a good candidate for this list, it also contains high levels of acidity, which seem to cancel out the tryptophan.

The one caveat to grapefruit is that it contains acid that will increase your stomach’s acidity level. This may cause heartburn, which is not always the most pleasant thing to sleep through.  Some people say that a glass of grapefruit juice is best before bed, but you should definitely proceed with caution if you’re going to try this one out. You should also make sure that grapefruit will not interact with any medications you may currently be taking.

Basically, fruits can be amazing for your diet and help you fall to sleep quickly and peacefully each night (along with other benefits like lack of muscle strain and increased antioxidants).  However, if you’re eating large meals before bed, foods that may cause acid reflux, or a generally unhealthy diet otherwise then the fruits may not do everything you hoped for. A balance is always best.

Nevertheless, so long as a good diet is generally maintained, these fruits can be very helpful when you are trying to fall asleep at night. For more sleep tips ranging on everything from diet to the best mattress, check out the Sleepadvisor.

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Amila Gamage Wickramarachchi

Amila Gamage is the blogger behind Food Corner. She shares her cooking adventures in this blog. Apart from recipes, you will also find travel, health and kitchen inspirations in this blog. She started writing this blog in 2011 and still continuing.

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15 comments

Dada October 20, 2017 - 6:14 am

Ohh I never thought that these fruit and berries could help me fall asleep easier! I have always thought that they would excited me rather than to make me sleep! I will tell my husband about this because he has a sleeping problem.

Reply
Amila Gamage Wickramarachchi October 20, 2017 - 6:35 am

Glad this post is helpful.Please add more of these fruits for your meal to enjoy a better sleep…

Reply
Deimarys October 20, 2017 - 3:07 pm

This post is very interesting. I really didn’t know those facts about tomatoes and grapefruits. Definitely eating more strawberries before bed!

Reply
Tasheena @ SimplyTasheena.com October 20, 2017 - 7:08 pm

This is such an informative post! Love this list! strawberries, watermelon, and banana’s are currently my favorites. Love that they’re are rich in antioxidants

Reply
Nayna Kanabar October 20, 2017 - 9:08 pm

This is a really interesting post.I never knew these facts about about fruits so I have definitely learnt some new things.I get craps so will start to eat more bananas.

Reply
Rose October 21, 2017 - 3:27 am

I had no idea of these sleeping power fruits! We eat a lot of strawberries, grapes and blueberries here. I have never tried passion fruit though.

Reply
danasia fantastic October 21, 2017 - 8:41 am

I had no idea that certain fruits contained melatonin to help you sleep! I struggle with insomnia so this was a much needed read!

Reply
Amila Gamage Wickramarachchi October 21, 2017 - 10:55 am

Glad this post is helpful.I hope you will add more of these fruits for your meal..

Reply
Cynthia Nicoletti October 21, 2017 - 2:17 pm

Thank you for your article. I never knew fruit can help with sleeping. I am going to try it for sure.

Reply
Mel Butler October 21, 2017 - 3:19 pm

I never knew that there were different types of food you could eat to help you sleep. I have strawberries in my rosa at the moment, takes that count 🙂 I am a huge fan of Passion fruit so I am glad to know that improve the quality of sleep and even reduce insomnia.

Reply
Nadalie Bardowell October 21, 2017 - 4:14 pm

Fruits are a great food group to incorporate into the diet. The best way to get the benefits of the fruits is in the morning because it will give you the most energy to get on with your day.

Reply
jana October 22, 2017 - 5:56 pm

This article is so helpful! We will definitely make adjustments on our food choices before bed, thanks to the information you provided. Great tip on the grapefruit juice as well.

Reply
ANOSA October 24, 2017 - 1:09 pm

Sometimes I encounter difficulty in sleeping and I am glad I came over this post. Such a great informations on what to take whenever I will have a hard time sleeping. Such a great help. Thanks for this!

Reply
Ana Ojha October 25, 2017 - 5:38 pm

I didn’t know that various fruits can help our sleep! I was suffering from insomnia a few months ago but as I started doing yoga, it made a huge difference now!

Reply
Beverly October 25, 2017 - 8:12 pm

Wow didnt know that. Such a good information.
Do you have to eat them in any particular order? … I didnt even know cherries only grow for two months of the year.

Reply

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