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Good night’s sweet: Eat these 7 fruits before bed for better sleep

If you’re having trouble sleeping, you might want to try a new midnight snack.

The Centers for Disease Control and Prevention recommends that adults get 7 or more hours of sleep per day.

However, 1 in 3 American adults (about 84 million people) aren’t getting enough uninterrupted sleep, according to SleepHealth.org. subsequently, about 50 to 70 million Americans have developed sleep disorders.

For the unfortunate many who suffer from poor sleep, there are a few sweet treats to try. Certain fruits can support a better night’s sleep thanks to their anti-inflammatory properties, melatonin and potassium, Panda London’s Sleep Expert Max Kirsten told HuffPost.

Regularly having one of the following fruits before bed can be beneficial to a good snooze:

Bananas

Bananas have high levels of magnesium and potassium. hanna_photo – stock.adobe.com
Bananas have high levels of magnesium and potassium. hanna_photo – stock.adobe.com

Bananas have many benefits from boosting energy to reducing bloating, but a banana right before bed can work similarly to melatonin and help people get quality sleep, according to the Sleep Charity.

The yellow fruit has high levels of magnesium and potassium, both of which can relax muscles, as well as tryptophan, which is converted in the body into serotonin and can help calm the brain.

Cherries

Cherries are a main ingredient in the “sleepy girl mocktail.” bergamont – stock.adobe.com
Cherries are a main ingredient in the “sleepy girl mocktail.” bergamont – stock.adobe.com

As many on TikTok already know, cherries — particularly tart cherries — can be a game changer for sleep. Tart cherry juice contains melatonin, which makes it a great natural way to boost sleep quality and duration, according to Healthline.

Tart cherry juice has become part of a viral trend where people make a concoction dubbed the “sleepy girl mocktail” to help them doze off.

Pineapple

Pineapple contains bromelain. Viktar Malyshchyts – stock.adobe.com
Pineapple contains bromelain. Viktar Malyshchyts – stock.adobe.com

According to EatingWell, pineapples contain melatonin, vitamin C, magnesium and fiber, all of which can help regulate the sleep-wake cycle.

They also contain bromelain, which helps with muscle relaxation due to its anti-inflammatory properties and can ease you into sleep, Kirsten said.

Kiwi

Kiwis come with vitamin C and promote higher levels of serotonin. Pattarisara – stock.adobe.com
Kiwis come with vitamin C and promote higher levels of serotonin. Pattarisara – stock.adobe.com

Daily consumption of kiwi has been linked to improvements in both sleep quality and sleep quantity.

Vitamin C and higher levels of serotonin will promote relaxation and is the perfect pre-bed snack.

Oranges

You can’t think about oranges without thinking of vitamin C. Shutterstock
You can’t think about oranges without thinking of vitamin C. Shutterstock

Speaking of vitamin C, the nutrient is almost synonymous with oranges. Plus, the natural sugars in this classic citrus can give your body and mind a boost just before bed, so you’ll be better primed to unwind.

Papaya

Papaya has both vitamins C and E, as well as folate and potassium. dasuwan – stock.adobe.com
Papaya has both vitamins C and E, as well as folate and potassium. dasuwan – stock.adobe.com

Eating papaya at night can have several benefits that improve sleep quality. One particular nutrient found in papaya that aids the body in sleep is choline — which also supports muscle movement, learning and memory, according to Medical News Today.

Papaya also has both vitamins C and E, as well as folate and potassium, Kirsten noted. Potassium helps relax muscles and can help one get a deeper sleep.

Apples

Apples can improve a person’s general mood. Vera Kuttelvaserova – stock.adobe.com
Apples can improve a person’s general mood. Vera Kuttelvaserova – stock.adobe.com

Kirsten said that the fiber and natural sugars in apples can help “prevent nighttime wakefulness.”

The ingredients can help stabilize blood sugar levels and improve a person’s general mood and overall well-being.