Fruits Before Sleep: A Nighttime Ritual.

Eating certain fruits before bed can promote better sleep due to their natural nutrients, particularly those that support melatonin production, relaxation, and better digestion. Here are some excellent choices:

1. Cherries

• Contain natural melatonin, a hormone that regulates sleep.
• Tart cherries, in particular, are known for their sleep-promoting properties.

2. Bananas

• High in potassium and magnesium, which relax muscles and nerves.
• Contain tryptophan, an amino acid that helps produce serotonin and melatonin.

3. Kiwi

• Rich in serotonin and antioxidants, which may improve sleep quality.
• Studies suggest eating kiwi before bed can enhance sleep onset and duration.

4. Pineapple

• May boost melatonin levels and help regulate your sleep cycle.
• Contains bromelain, which aids digestion and reduces inflammation, potentially enhancing comfort at night.

5. Blueberries ( raspberries, strawberries, berries)

• Packed with antioxidants and low in sugar, making them a light, nutritious option.
• Their calming properties can help relax your mind.

6. Apples

• High in fiber, which supports digestion overnight.
• Contains Vitamin C, which reduces stress hormones.

7. Papaya

• Gentle on the stomach, aiding digestion and preventing discomfort that might disrupt sleep.

Tips:

• Portion Control: Stick to small servings to avoid overloading your stomach.
• Avoid Citrus: Acidic fruits like oranges or grapefruits may cause heartburn for some people if consumed close to bedtime.

Pair these fruits with other sleep-friendly foods like yogurt, nuts, or herbal tea for a more balanced pre-sleep snack!