Cherries, particularly tart cherries, are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Consuming cherries or tart cherry juice may help improve sleep quality.
Bananas contain both magnesium and potassium, which can help relax muscles and regulate sleep patterns. Additionally, they contain tryptophan, an amino acid that converts into serotonin and melatonin.
Grapes, especially red and black varieties, contain natural melatonin. They also provide antioxidants that may have calming effects, potentially promoting better sleep.
Pomegranates are rich in antioxidants, including polyphenols, which may have sleep-promoting effects. They also contain melatonin.
Apples are a good source of fiber and contain complex carbohydrates, which can help stabilize blood sugar levels throughout the night and prevent sleep disruptions.
Kiwi is rich in serotonin precursors and antioxidants. Some studies suggest that consuming kiwi before bedtime may improve sleep quality and duration.
Oranges and other citrus fruits are high in vitamin C, which can help reduce stress levels and promote relaxation. The natural sugars in oranges can provide a small energy boost without causing sleep disturbances.
Figs are a good source of magnesium, a mineral that plays a role in muscle relaxation and can contribute to better sleep.