Posted on Monday, April 1st, 2024 at 2:14 pm    

Over 50 million people in the U.S. have developed sleep disorders that rob them of the rejuvenating slumber they need. But before you reach for sleeping pills with their potential side effects, why not try a tasty and natural solution? Eating certain fruits before bed can help you fall asleep faster and wake up refreshed.

Many fruits contain nutrients and compounds that support sound sleep. For example, some provide muscle-relaxing minerals like potassium and magnesium. Others offer tryptophan, an amino acid that promotes calmness and drowsiness. Others deliver a gentle dose of the sleep hormone melatonin.

So which fruits top the list for better sleep?

  1. Bananas are one great option to try. They supply magnesium and potassium to relax your muscles, plus tryptophan to soothe your brain. Blend a banana with milk or yogurt for a creamy bedtime smoothie, or slice one onto your favorite nut butter toast.
  2. Tart cherries have become trendy on TikTok as an ingredient in “sleepy girl mocktails.” And for good reason – they are one of the only food sources of melatonin. Sip some tart cherry juice or add frozen cherries to a smoothie for a delicious way to raise your melatonin levels before bed.
  3. Do you like tropical flavors? Snack on some pineapple chunks as the evening winds down. Pineapple and melatonin provide vitamin C, magnesium, and fiber to enhance sleep. It also contains an enzyme called bromelain, which eases inflammation and promotes muscle relaxation.
  4. Kiwis have demonstrated impressive sleep-boosting effects in studies. Eating one or two kiwis before bed has significantly improved sleep quality and duration for many people. Kiwis offer vitamin C and serotonin, two nutrients that help you relax and unwind at the end of the day.
  5. Oranges are famous for their vitamin C content, but they also supply natural sugars that can give you a soothing energy lift in the early evening. Enjoy a small glass of orange juice or a fresh orange as part of your evening snack.
  6. If you like more exotic fruits, try papaya as your evening treat. One unique sleep ingredient in papaya is choline, a nutrient that supports muscle function and nervous system activity. You’ll also get a helpful amount of potassium, folate, and vitamins C and E.
  7. Finally, a crisp apple might be the perfect pre-bed nibble. Apples’ fiber and natural sugars can prevent you from waking up in the middle of the night by keeping your blood sugar on an even keel.

Combined with these good sleep hygiene habits, adding one or more of the fruits mentioned above to your evening routine could make a real difference in how quickly you drop off and how well you sleep through the night. You should start with one fruit that appeals to you, and if it helps, branch out and experiment with the others.

If you implement these fruit suggestions and still struggle to get sufficient rest, don’t despair. The caring team at Silent Night Therapy can work with you to determine whether sleep apnea may be to blame. We know how frustrating and draining insomnia and disrupted sleep can feel. We want to get to the root of your sleep issues and customize a plan to address them. Contact us today to get started!