Experts and researchers have analysed the compounds in these foods and their benefits for rest
Specialists recommend fresh fruit to enhance the sleep-wake cycle and reduce insomnia.
Sleeping well depends as much on daily habits as on food choices. In this regard, according to experts and scientific studies, consuming certain fruits in their natural form can facilitate restful sleep.
Here is a review of six recommendations.
1- Kiwi
Kiwi provides natural melatonin, which is beneficial for sleep regulation.
Kiwi was studied for its effects on sleep. A research study published in Nutrients in 2023 evaluated elite athletes who consumed two green kiwis (Actinidia deliciosa) one hour before bedtime for four weeks.
The results showed substantial improvements in sleep quality and duration, as well as sleep efficiency. Participants increased their total sleep time, reduced the number of night-time awakenings, and decreased the time spent awake after falling asleep.
They also experienced lower levels of fatigue and stress, as well as better physical recovery. The authors concluded that consuming kiwifruit can be considered a practical and natural intervention to optimise both sleep and recovery, especially in physically active individuals.
Specialists recommend fresh fruit to enhance the sleep-wake cycle and reduce insomnia.
This effect is mainly attributed to the melatonin present in kiwifruit and its serotonin, antioxidant and folate content. Melatonin is essential for regulating circadian rhythms, while serotonin and antioxidants help reduce oxidative stress and inflammation, factors that affect sleep.
Folate, meanwhile, has been linked to the prevention of insomnia and restless leg syndrome. According to Fox News Digital, nutritionist Kendall Mackintosh explained that kiwis not only provide calories, but also interact with bodily systems to promote processes such as night-time rest.
2- Tart cherries
Dietitians emphasise that natural, unprocessed fruit better retains its sleep-regulating compounds.
Tart cherries, especially the Montmorency variety, are known for their ability to induce sleep. According to the Cleveland Clinic, these cherries contain melatonin and tryptophan, an amino acid essential for the production of serotonin and melatonin.
Dietitian Beth Czerwony, quoted by the clinic, said that sour cherries help you fall asleep faster and prolong sleep because the enzymes present keep tryptophan in the body longer.
To obtain these benefits, it is recommended to consume half a cup of cherries or 120 ml of sour cherry juice approximately one hour before bedtime. The ideal amount may vary, so it is best to start with small portions and adjust them according to each person’s reaction.
3- Grapes
Eating purple grapes at night promotes sleep and improves the quality of rest.
In the case of grapes, the Cleveland Clinic suggests that their melatonin content makes them suitable for night-time consumption. Dietitian Anthony DiMarino emphasised that grapes are not only low in calories, but also help you fall asleep and are a healthy option before bedtime.
Specialists insist on consuming them in their natural state, as processing, such as in juices or raisins, can decrease their nutritional value. A serving of one cup, two or three times a week, is recommended.
4- Passion fruit
Passion fruit is notable for its relaxing properties and positive influence on the central nervous system.
According to the Institute of Cognitive Neurology (INECO), passion fruit is rich in fibre, vitamin A, vitamin C, potassium, magnesium, flavonoids and carotenoids.
The leaves, flowers and pulp of passion fruit have mild sedative properties on the central nervous system, which helps combat insomnia.
Consuming passion fruit promotes more peaceful and relaxing sleep, as well as reducing symptoms of anxiety and stress. This fruit is a natural option for those seeking to improve night-time relaxation and the quality of their rest.
5- Banana
Choosing the right fruits for dinner can make a difference in rest and physical recovery.
Bananas contribute to better rest. In addition, according to INECO, their potassium content is high, providing essential nutrients that help regulate the sleep-wake cycle, as well as relieve muscle cramps, anxiety and stress.
The magnesium present in bananas promotes a normal circadian cycle by stimulating the production of melatonin and reducing levels of cortisol, the stress hormone. By lowering cortisol, a state of relaxation is induced before sleep, which improves the quality of rest.
6- Pineapple
Scientific research highlights the key role of diet in improving sleep quality.
A study published in the Journal of Food Composition and Analysis showed that pineapple is a source of serotonin and tryptophan, substances that stimulate the natural production of melatonin.
Including this fruit in your diet can be beneficial in promoting sleep and maintaining restful sleep.
