Healthy

These fruits can help you sleep better

Fruit is of course very tasty and healthy, but did you know that some fruits can improve your sleep quality? Especially when you have trouble falling asleep or suffer from insomnia, these fruits can be a good and healthy aid!

We all know that fruit is good for your health. We’re told from an early age that it’s good to eat at least two pieces of fruit a day. Fruit is packed with vitamins, antioxidants, fiber, and minerals. Eating fruit lowers the risk of cardiovascular disease and is associated with a lower risk of type 2 diabetes and some forms of cancer. In addition, there are also fruits that can help you sleep better.

  1. Sour cherries

These are recommended as an aid to sleep better. They contain potassium and the hormone melatonin and this helps to relax your muscles and to fall asleep. You can eat them whole as fruit, in juice or in concentrate. It’s easiest to drink cherry juice because you’re supposed to eat about 25 cherries and that can be a pain.

2. Pineapple

Another fruit that can help you sleep is pineapple. A pineapple contains even more melatonin and research also shows that eating the fruit can significantly increase the levels of this sleep hormone in your body. In addition, pineapple also aids in digestion, which can prevent abdominal pain at night.

3. Bananas

If they’re not too ripe, bananas are also a good bedtime snack. They contain a lot of potassium, which helps to relax your muscles. In addition, they contain serotonin, a precursor to melatonin, which helps you fall asleep and stay asleep. Furthermore, bananas contain the amino acid tryptophan which increases serotonin production and therefore also melatonin.

Free Photo of Sliced Kiwi, Lemon, and Orange Fruits Stock Photo

4. Oranges

Eating oranges can also help increase melatonin in your body. In addition, they contain B vitamins that help to better manage stress and aid in the synthesis of serotonin, dopamine, and GABA, all of which help promote sleep.

5. Kiwifruit

And last but not least, kiwis are good for improving your sleep quality. In a small study, adult participants with sleep problems ate two kiwifruits an hour before bed every night for four weeks. At the end of the study, their sleeping time increased and they took less time to fall asleep. This has to do with the serotonin levels of kiwis. More research is needed to confirm the benefits of kiwifruit for your sleep quality, but kiwifruit is definitely worth a try.

6. Be aware

To benefit from the effects of the fruits, it’s wise to eat one of them in the evening. But it’s important to know that you probably won’t notice a difference right away. It works best when you eat the fruit regularly to maintain nutrient levels. Eat the fruit at least thirty minutes before going to sleep, avoid large meals two to three hours before bedtime, drink plenty of water, and limit alcohol intake. These factors all affect your sleep quality.

Free Sliced Strawberries, Banana, and Blackberries Stock Photo

Love, Skye Lewis ❤

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