Cherries, pineapples, bananas, and kiwis are fruits rich in potassium and melatonin, which relax muscles and promote faster, deeper sleep. Fruit is a food that provides antioxidants, fiber, vitamins and minerals. Some people have a habit of eating fruit after meals or close to bedtime. However, not all fruits are suitable for eating before bed.
Here are 4 fruits that can help you sleep better:
cherry
Sour cherries have long been known as a sleep aid. According to Dr. Ami Shapiro of Real Nutrition, sour cherries help with insomnia because they contain nutrients such as potassium and the hormone melatonin. Both promote faster, deeper sleep by relaxing muscles. According to a study published in the National Library of Health, volunteers who drank sour cherry juice for a week saw a significant increase in total melatonin levels compared to a placebo group. This group also had longer sleep duration and better sleep hygiene. Experts recommend drinking sour cherry juice regularly to those who improve their diet and relax.
pineapple
Familiar fruits in tropical countries are good for sleep for two main reasons. Pineapples contain more melatonin, a higher concentration than cherries. Other studies show that pineapple significantly increases sleep-inducing hormones in the body. In a 2013 clinical study, scientists found that melatonin levels in their bodies increased by 266% after healthy volunteers ate pineapple regularly.
“Pineapple also aids digestion while preventing nighttime upset stomachs. These benefits come primarily from bromelain, an important enzyme that helps treat constipation, digestive disorders, inflammatory bowel disease and a variety of inflammatory conditions,” says Dr. Shapiro. added.
Pineapple contains melatonin, which can induce sleep.
banana
Unripe bananas are an ideal bedtime snack. This fruit is rich in potassium, which helps to relax muscles. Bananas contain serotonin, a precursor to melatonin, which can help people fall asleep more easily. Tryptophan, an amino acid in bananas, also promotes melatonin production, supports circadian rhythms, and regulates the body clock. Dr. Shapiro recommends that people add more bananas to their daily diet, as they are a rich source of resistant starch, which promotes healthy bacteria in the body, slows down digestion, and helps reduce sugar levels in the body.
Kiwi
Kiwi is a suitable fruit for those who suffer from frequent insomnia. In this small study published in the National Library of Health, scientists fed participants two kiwis an hour before bed for four weeks. At the end of the study, they noticed a significant increase in the volunteers’ total sleep time and sleep quality. They fall asleep more easily and wake up less often in the middle of the night. “It could be because kiwi’s serotonin levels help you relax. The fruit’s anti-inflammatory properties help you sleep more easily,” explains Dr. Shapiro. According to her, kiwi is a source of many nutrients that are good for our body, including vitamin K, vitamin C, folic acid, potassium and trace minerals, helping the digestive process to be more efficient.