Which Fruit Helps You Sleep?

Fruits are a great source of nutrients that promote sleep, like tryptophan and melatonin. Melatonin levels have been shown to rise in response to a few fruits, including tart cherry juice and sour Montmorency cherries. People who drank sour cherry juice in clinical research reported having better sleep. The melatonin and digestion-promoting bromelain included in pineapple make it another fruit that the RD has recommended for inducing sleep.

Bananas

Bananas are a fruit that is often used as a quick breakfast and smoothie ingredient, but they also work wonders as a sleep aid. In addition to being high in dietary fibre, potassium, and magnesium, bananas also aid in supporting healthy nerve signals that facilitate restful sleep. Bananas include vitamin B6, which aids in the conversion of tryptophan into serotonin, a neurotransmitter that manages sleep-wake cycles and circadian rhythms. They also include melatonin, which is a naturally occurring hormone that promotes sleep and rises in the dark. Muscle relaxants like potassium found in bananas can lessen bothersome sleep disruptions like cramping. For a filling snack before zzzzs, try incorporating a banana into your nighttime ritual by combining it with peanut butter or making a smoothie.

Cherries

Cherries and their juice, especially tart cherries like the Montmorency kind, are a potent combination for improving sleep. They have high concentrations of tryptophan, which is required to synthesise melatonin, and melatonin, the hormone that helps control our sleep-wake cycle. These delicious drupes contain anti-inflammatory qualities that can help lessen muscular discomfort and speed up recovery from exercise. They are also high in antioxidants that fight disease. Additionally, cherries have been shown to reduce chronic inflammation and gout, particularly when taken alongside the prescription drug allopurinol. Prior to going to bed, consuming fresh cherries or cherry juice might help improve sleep quality and lessen headaches, anxiety, irritability, and insomnia. Tart cherry juice and dried cherries work well as alternatives when fresh cherries aren't available.

Lettuce

It's likely that you've seen a video of someone cooking some romaine lettuce leaves and then sipping the water if you've been scrolling through TikTok lately. This widely shared "hack" promises to put you to sleep. But is it true in any way? Experts believe the theory is most likely untrue. There is no proof to support the myth that soaking lettuce in hot water makes it easier to fall asleep, according to registered dietician Samantha Cassetty. She states, "No human studies have been done on this." However, Cassetty also notes that the 2017 study on this topic, which was referenced by a lot of TikTok users, was conducted on mice and used lettuce extract rather than actual cooked leaves. Additionally, the same study discovered that mice's spontaneous movements are reduced by lactucarium, the chemical that provides lettuce with its sleep-promoting qualities, making mice feel sleepy.

Goji Berries and Almonds

Lycium barbarum, or goji berries, are small red fruits with a tart and sweet taste. They have long been employed in herbal medicine because they are rich in nutrients and are regarded as potent antioxidants. They also contain a lot of melatonin, which aids in fostering sound sleep. An hour before going to bed, try 1/4 cup of dried goji berries or 4 ounces of sour cherry juice. Tryptophan, an amino acid that precedes serotonin and melatonin, is abundant in almonds. An hour before bed, try eating a handful of almonds or walnuts to improve your quality of sleep. Another great source of melatonin is Brazil nuts. You can eat them raw or as a topping for granola or cereal.

Cherry Tart Juice

Tart cherry juice is a sleep remedy that has gained popularity due to a viral TikTok video that suggests longer and higher-quality sleep. This sour-tasting drink's melatonin and tryptophan contents, together with its vitamin and antioxidant content, may help you sleep better. There are no drug interactions or contraindications when consuming a small amount of sour cherry juice before bed, unlike pharmaceutical sleep aids that may have unfavourable side effects. It's also a healthy substitute for melatonin and other sleep aids. Try our 100% Michigan-grown Fruit Advantage tart cherry juice concentrate for a tasty and soothing beverage! Tryptophan and anthocyanins, two molecules that promote sleep, are present in it, along with five times the antioxidant potency of sweet cherries.