Rest Easy
Many fruits can help you get a better night’s sleep. These fruits have natural nutrients that help relax the body and mind, making it easier to drift off, like cranberries; they contain melatonin that helps with sleep.
Fruits That Help with Sleeping
1. Cranberries
Cranberries are a small but powerful fruit, rich in antioxidants and vitamins. One of the key nutrients in cranberries is melatonin, a hormone that helps regulate sleep. Melatonin tells the body when it’s time to rest, making cranberries a great fruit to have in the evening. Try adding dried cranberries to yogurt or having a glass of cranberry juice for a gentle sleep boost.
2. Cherries
Cherries are another fruit high in melatonin, especially tart cherries. Eating a handful of cherries or drinking tart cherry juice can increase melatonin in your body, which helps make you feel sleepy. Many people find tart cherries useful as a natural way to improve sleep quality. They’re also tasty and refreshing!
3. Bananas
Bananas are a popular choice for a pre-bed snack because they contain potassium and magnesium. These minerals help relax muscles, making you feel more at ease. Bananas also have a bit of melatonin, which adds to their sleep-promoting effect. Plus, bananas are easy to eat and can be enjoyed on their own or added to smoothies.
4. Kiwi
Kiwis are packed with vitamin C and antioxidants, which are great for health, but they also help with sleep. Kiwis contain serotonin, a brain chemical that helps regulate the sleep cycle and reduce anxiety. Studies have shown that people who eat two kiwis an hour before bed fall asleep faster and sleep better throughout the night.
5. Pineapple
Pineapple is another fruit that can help improve sleep. Eating pineapple raises melatonin levels in the body, helping you feel drowsy and ready for bed. It’s also full of vitamins, such as vitamin C and B6, which support healthy brain function and relaxation. Try a few pieces of fresh pineapple in the evening for a gentle sleep boost.
6. Grapes
Grapes contain melatonin, which can help you fall asleep faster and stay asleep. A handful of grapes makes an easy snack before bed, and they can satisfy sweet cravings without needing added sugar. Many types of grapes, especially red ones, are rich in antioxidants, which also benefit your overall health.
7. Oranges
Oranges are high in vitamin C and fiber, which support overall health and can help you relax. Vitamin C helps lower stress, making it easier to wind down. While oranges don’t have much melatonin, they do have natural sugars and fiber, which helps stabilize blood sugar levels. Stable blood sugar makes it easier to have restful sleep.
8. Avocado
Avocado might seem like an unusual choice, but it’s rich in magnesium, a mineral known for helping with relaxation. Magnesium can calm nerves and reduce muscle tension, making sleep easier. You can add avocado to your dinner or enjoy it as a creamy, light snack in the evening.
9. Berries (Strawberries, Blueberries and Blackberries)
Berries are full of antioxidants and vitamins, which are good for reducing stress. They also contain fiber, which keeps you full and helps with blood sugar stability. Having a small bowl of mixed berries before bed can satisfy your hunger and support a calm, restful night.
10. Apples
Apples are high in fiber and vitamins, which help with digestion and keep you feeling relaxed. Eating an apple before bed can satisfy hunger and give you the nutrients you need to feel calm. Plus, the natural sugar in apples won’t spike blood sugar, which is helpful for a good night’s sleep.
Tips for Using Fruits for Better Sleep
- Eat in moderation: Eating too much can disrupt sleep, so keep it light.
- Avoid fruits high in sugar: High-sugar fruits right before bed might make it harder to relax, so try lower-sugar options like berries.
- Have fruits as part of a balanced diet: Combining fruits with other sleep-promoting foods like nuts and seeds can also help with restful sleep.
Treatments and Lifestyle Tips to Help with Sleep
Adding these fruits to your diet can help, but other lifestyle changes can also improve sleep:
- Set a bedtime routine: Going to bed at the same time every night helps your body get into a sleep rhythm.
- Limit caffeine in the evening: Caffeine can keep you awake, so avoid coffee or tea in the late afternoon and evening.
- Practice relaxation techniques: Deep breathing, meditation or gentle stretching can help calm your mind before bed.
- Use a comfortable mattress and pillows: Good sleep gear can make a big difference.
If you’re still having trouble sleeping, consider talking to a doctor or sleep specialist. A professional can help find the cause and recommend further treatments for better sleep quality.
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