A light snack before bedtime can be part of a healthy evening routine.
According to Dreams, several fruits contain nutrients that may support the body's natural sleep processes.
Passion fruit
Passion fruit contains magnesium, fiber, and vitamins A and C.
Dreams also highlights a study published in Phytotherapy Research showing that passionflower tea improved sleep quality.
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Bananas
Bananas contain magnesium, potassium, and tryptophan.
This combination may help relax the muscles and support the body's production of serotonin.
Grapes
Grapes contain melatonin and antioxidants.
Melatonin has been found in grape skins, grape juice, and wine, although Dreams does not recommend consuming alcohol before bedtime.
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Dates
Dates are a natural source of magnesium, fiber, and natural sugars. They may help support stable blood sugar levels and promote a more restful night's sleep.
Pineapple
Pineapple contains the enzyme bromelain, which may help reduce inflammation.
Research published in the Journal of Agricultural and Food Chemistry also found that melatonin levels increased significantly after consuming pineapple.
Strawberries
Strawberries are rich in vitamins, fiber, and antioxidants.
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Vitamin C may promote relaxation, while vitamin B6 plays a role in the production of melatonin.
Tomatoes
Tomatoes contain melatonin.
A study published in Clinical Nutrition found that people who ate 250 grams of beefsteak tomatoes two hours before bedtime slept longer.
Kiwi
Kiwi contains vitamin C, serotonin, fiber, and antioxidants.
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In a study published in the Asia Pacific Journal of Clinical Nutrition, people who ate two kiwis one hour before bedtime fell asleep more quickly and slept for longer.
Watermelon
Watermelon has a high water content, which may reduce the likelihood of waking up feeling thirsty.
It also contains choline and lycopene, while cantaloupe provides vitamins A and C.
Avocado
Avocados contain magnesium, tryptophan, and healthy fats.
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A study published in the Journal of the American Heart Association found that daily avocado consumption could improve both sleep quality and heart health.
Cherries
Tart cherries are rich in melatonin, which helps regulate the body's sleep-wake cycle.
A study published in the Journal of Medicinal Food found that drinking tart cherry juice before bedtime increased melatonin levels and improved sleep in adults with insomnia.
Goji berries
Goji berries contain melatonin and antioxidants.
A study published in The Turkish Journal of Biology found that people who drank goji berry juice reported better sleep and found it easier to wake up in the morning.
Tips before bedtime
Dreams recommends eating fruit about one hour before bedtime, choosing small portions, and opting for whole fruit rather than juice whenever possible.
Fruit can also be paired with Greek yogurt, nuts, or nut butter to create a more filling bedtime snack.
At the same time, it is best to avoid caffeine, alcohol, and foods that are high in fat, spicy, or salty late in the evening.
This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.