Thursday April 18, 2024

Top 5 fruits for a good night’s sleep

Fruits, packed with nutrients, make an excellent option for a late-night snack

By Madiha Akhtar
February 09, 2024
Fruits can help you sleep better through the night: Experts
Fruits can help you sleep better through the night: Experts

Do you suffer from sleeplessness? Do you toss and turn all night but you find it difficult to fall asleep because your mind is occupied with mundane thoughts.

In today’s busy life, sleep often takes a backseat, however, neglecting your sleep can have detrimental effects on mental health.

According to the Centres for Disease Control and Prevention, adults should get seven or eight hours of sleep every day.

Health experts reveal that adding certain fruits into your nighttime regimen before going to bed can help you sleep better, thanks to their anti-inflammatory properties, melatonin and potassium.

Here are top five fruits to help you sleep through the night


An apple before bed is a great source of nutrients which may contribute to a good night’s sleep.

This fruit is packed with vitamins and melatonin which can help prevent nighttime wakefulness.

One of the star players is the Vitamin B-6, which is present in the apple and can ease your insomnia.

Moreover, fibre and natural sugars in the fruit can help stabilise blood sugar levels and improve a person’s general mood as well as overall well-being.


Cherries can boost the levels of anti-oxidant melatonin in your body which helps you relax and make you sleep faster.

Interestingly, more than cherries, tart cherry juice, which also becomes a part of a viral trend, is an amazing drink to induce a good night’s sleep. 

The juice contains melatonin, which makes it a great natural way to regulate sleep quality and duration.

A study conducted by Louisiana State University shows that drinking a tart cherry juice can also ease insomnia.


The kiwi or kiwifruit is a small, oval-shaped fruit, which is packed with numerous vitamins and minerals, most notably vitamins C and E as well as potassium and folate.

Nutritionists suggest that eating a kiwi before hitting the hay may promote better sleep quality.

A growing number of researchers believe that kiwi is rich in serotonin, which is why they may aid in sleep.


The yellow fruit is a powerhouse of nutrients and eating one banana right before bed is believed to be a secret to restful night.

Bananas contain high levels of magnesium and potassium, both of which can relax muscles, as well as tryptophan, which is converted in the body into serotonin that regulates your mood and promotes relaxation.

The fruit is also a good source of natural muscle relaxers that can allow your body to feel more at ease and ready for sleep.


Another fruity treat you can have before bed is pineapple, which contain melatonin, vitamin C, magnesium and fibre, all of which can help regulate the sleep-wake cycle.

Researchers find out that after eating pineapple, the melatonin markers increase in the body which enable you to fall asleep fast in the night.

Pineapple also contain bromelain, which helps with muscle relaxation due to its anti-inflammatory properties and thus improve your sleep.

Meanwhile, experts recommend to eat small portion of fruits an hour before bedtime.