Dozing off all through the night? Sheep-counting until the sun comes up? Should a restful night’s sleep seem like a far-off dream, you may be shocked to hear that the secret to a dreamlike sleep could be right there in your fruit bowl. You did really read correctly! With nutrients that promote sleep, Mother Nature has endowed some fruits with tasty friends to help you reach your dream state.
So throw away the sheep and pick up a fork instead. These seven wonderful fruits can help you drift off to sleep peacefully:
1. Kiwi: The Fuzzy Sleep Champion
This tiny green powerhouse has everything you need to improve your sleep cycle. Serotonin, a brain neurotransmitter that helps control mood and sleep, can be found naturally in kiwis. They are also a great source of antioxidants and vitamin C, which help fight stress, which is the biggest obstacle to getting a good night’s sleep. According to studies, eating kiwis before bed can greatly increase the length and quality of your sleep, which makes them the perfect remedy for insomnia.
How to enjoy: For a cool drink before bed, slice a kiwi in half and scoop out the sweet flesh, or combine it into a smoothie with some spinach and almond milk.
2. Tart Cherries: Nature’s Melatonin Magic
Instead of counting sheep, count cherries! One unusual fruit that has a lot of melatonin—the hormone that controls your sleep-wake cycle—is tart cherries. Research indicates that consuming sour cherry juice or nibbling on a handful of these deep red cherries prior to going to bed might elevate melatonin levels in the body, resulting in an earlier onset of sleep and a longer, more restful sleep.
How to enjoy: For a sweet and calming treat, crush a handful of tart cherries into your mouth or make a glass of diluted tart cherry juice with water.
3. Bananas: The Potassium Powerhouse
This traditional fruit is useful for more than simply apes swinging through the forest. Potassium, which is abundant in bananas, aids in blood pressure regulation and muscular relaxation, both of which are necessary for restful sleep. They also include tryptophan, an amino acid that the body uses to produce serotonin, which helps you feel more relaxed and drowsy.
How to enjoy: You can make a gorgeous smoothie by blending a banana with yogurt and honey, or you can slice one and sprinkle it with almond butter for a satisfyingly creamy snack.
4. Oranges: The Sunshine Vitamin Sleep Booster
Though their vitamin C concentration is well known, oranges are also a citrus wonder that can help you get some rest. Because of its antioxidant properties, vitamin C helps people relax and reduce stress, which both contribute to restful sleep. In addition, the natural sugars in oranges might provide you a little energy boost in the morning, which will help you feel more at ease and prepared for bed.
How to enjoy: Slice an orange into segments and add them to a salad for a cool treat before bed, or peel and eat a juicy orange.
5. Passion Fruit: The Tropical Tranquilizer
Although this exotic fruit isn’t as common as others, its remarkable ability to promote sleep makes it worthwhile to seek it out. Magnesium, which is abundant in passion fruit, is necessary for both relaxing muscles and calming the neurological system—two processes that are critical for achieving easy sleep.
How to eat it: Take the pulp out of the passion fruit and eat it by itself or combine it with oats and yogurt to make a tasty parfait that will put you to sleep.
6. Papaya: The Enzyme-Packed Sleep Enhancer
This colorful fruit has a lot of papain, which is an enzyme that helps with inflammation and digestion. Still, that’s not all! In addition, papaya is a high source of potassium and vitamin C, all of which promote calmness and relaxed muscles, making it an ideal food for a restful night’s sleep.
How to enjoy: Dice the papaya and eat it raw, or combine it with milk and honey to make a wonderful and calming smoothie before bed.
7. Dates: The Sweet and Sticky Sleep Inducer
Holiday goodies aren’t the only uses for dates! Rich in natural sugars, these sticky treats might provide you a gradual energy boost in the morning that will help you feel more at peace and ready to sleep. Dates also include magnesium, which is known to help relax muscles and improve the quality of sleep in general.
How to consume them: Savor a few dates by themselves or load them with cream cheese or nut butter for a rich, sedative treat.
Bonus Tip: Recall that moderation is essential. Even while these fruits can help you fall asleep, eating too much of them right before bed can cause intestinal problems. Eat them in moderation and as part of a healthy, balanced diet and sleep hygiene regimen.