Struggling to sleep but do not like the idea of taking prescription or even over-the-counter sleep aids? Then you should be aware of these three fruits that research says can help you fall asleep faster and stay asleep longer.
Certain fruits packed with natural hormones and minerals can help people fall asleep. Three fruits in particular are rich in melatonin and antioxidants that help regulate circadian rhythms and repair cells overnight.
- Tart Cherries
Tart cherries can help induce sleep by increasing the amount of melatonin, according to the Cleveland Clinic (CC). Melatonin is a natural hormone produced in the body by the brain’s pineal gland, which partially controls the sleep-wake cycle.
Cherries also have tryptophan, which is an amino acid used in the production of
The type of cherry is important when it comes to aiding sleep.
Montmorency cherries are recommended as they are known for their tart and sour taste with high amounts of natural melatonin.
- Kiwi
Kiwi is also helpful for falling asleep.
A study published in the National Library of Medicine found that consuming kiwis “significantly improved” sleep quality and duration.
The four-week study done in 2024 followed the sleep and recovery of elite athletes.
It concluded there was an improvement in subjective sleep quality and daytime function.
- Grapes
Grapes, with their high degree of melatonin, are good for potentially aiding sleep. This makes them a great evening snack. They don’t have a lot of calories, and they can potentially help you fall asleep. However, how grapes are consumed is essential to receiving benefits. What’s most important is that you choose an option closest to its natural form.
Beyond diet, lifestyle, and good “sleep hygiene” is also important to getting a good night’s sleep. Experts suggest reducing evening blue light exposure from screens and keeping your bedroom cool and dark.