It can be tempting to reach for something salty or heavy in calories when you're desiring a snack before bed. However, a lot of fruits naturally increase melatonin, which can improve your quality of sleep.
To enjoy the advantages of this summertime fruit that promotes sleep, try having a slice of watermelon before bed. Lycopene, which is abundant in it, aids in the body's melatonin production.
Bananas
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Because they include a number of nutrients that promote sleep, bananas are a fantastic pre-bedtime snack. They are rich in vitamin B6, which aids in the production of melatonin and serotonin by the body, which in turn helps to control sleep-wake cycles. They also enhance digestion, lessen tension, and ease muscle cramps.
Because eating a banana before bed keeps your blood sugar levels steady over the night, it can also help avoid insomnia. Use this fruit as the foundation for your preferred homemade sleep tea, or try blending it into a morning smoothie like our Strawberry Banana Baked Oatmeal.
Apples
Apples can improve your quality of sleep, which is one of the many reasons why the proverb "an apple a day keeps the doctor away" is correct. This fruit has a lot of potassium, fiber, and melatonin among other vitamins and minerals. It's a wonderful snack for managing weight because it's minimal in calories.
But for some people, eating apples right before night can lead to issues. Large meals of any kind consumed right before bed can be difficult to digest and may cause bloating and other digestive problems. Those who have acid reflux may find this more uncomfortable.
Pineapple
The tropical fruit pineapple has been shown to increase libido and improve erotic efficacy. Among its components is bromelain, which is said to enhance libido and make sperm taste sweeter.
Pineapple also has a lot of vitamin C and folic acid, both of which can enhance sleep. Additionally, it has a lot of fiber, which helps the digestive system and lessens constipation and bloating.
Melatonin, which is also included in pineapple, has the ability to control your circadian rhythm. But other people may find pineapple difficult due to its high acidity, which can lead to gastrointestinal problems including heartburn, nausea, or vomiting.
Orange-colored
Oranges are a delightful citrus fruit that have several health advantages. They can strengthen your immune system and are an excellent source of potassium, vitamin C, and folate. They also include tryptophan, which can aid with sleep onset and maintenance during the night.
They also contain a lot of folic acid, which can aid in the production of neurotransmitters like serotonin that control sleep. Oranges are also a great option for people who are attempting to reduce weight because they are high in water content and low in calories.
Grapes
Consuming grapes can help you sleep better by raising your melatonin levels organically. Vitamin C, another component the body needs, is also present in this fruit.
A handful of grapes, or even a serving of whole or juiced, makes a wholesome bedtime snack that promotes sleep. To avoid a blood sugar rise that could disrupt your sleep, be sure to eat them with a nutritious amount of fat or protein.
Another natural sleep aid that you can consume an hour or so before bed is sour cherry (and tart cherry juice). This is due to the presence of melatonin and other substances that promote sleep.
Pears
Pears are packed with health benefits and have components that promote sleep, so you can be sure to get a good night's sleep. They are a fruit that is low in calories and high in nutrients. They work wonders for supporting healthy digestion, heart health, weight loss, skin and hair health, and preventing cancer.
Pears include flavonoid antioxidants, which have been shown to lower inflammation and boost immunity. Additionally, they contain boron, which supports strong teeth and bones. They also have a lot of vitamin C and naturally increase energy. Iron and potassium can also be found in good amounts in pears.
Blueberries
Research has indicated that consuming a substantial meal in the hours before going to bed can cause sleep disturbances; however, fruit snacks are less likely to cause problems. Berries are a great option because they are low in sugar, have been shown to prevent deficiencies, lower the risk of diabetes and heart disease, increase immunity, and support regular bowel movements.
Strong antioxidants included in these tiny berries encourage the synthesis of melatonin, which facilitates peaceful slumber. They also include a lot of soluble fiber, which enhances digestion and aids in the body's removal of toxins, lowering inflammation and strengthening immunity.
