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The struggle is real, folksparticularly since not every solution works for every person.
Additionally, Richter says certainfoods that make you sleepycontain critical neurotransmitters andnutrients for better sleep.
Consuming foods rich in these nutrients can help promote a natural circadian rhythm for the body, she says.
founder and director of Real Nutrition
Which fruit is best to eat at night?
Eating fruit at night is not bad.
Some of her favorite options include tart cherries, pineapple, and kiwi.
(But more on that ahead.)
11 fruits for better sleep that RDs recommend
1.
Both of these help to relax muscles and promote quicker, deeper sleep.
The former group also enjoyed significant increases in total sleep time and sleep efficiency.
Pineapple
This tropical treat also gets the green light on Shapiros list of sleep-friendly fruits for two key reasons.
Pineapples also help with digestion which can prevent stomach aches at night, Shapiro adds.
founder and director of Real Nutrition
Plus, the frozen fruit makes for the perfect addition to asleep-friendly smoothie recipe.
Oranges
Perhaps surprisingly, oranges are RD-approved to eat both upon waking up and before hitting the hay.
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5.
They can help with digestion, too, Shapiro adds.
Dont knock it till you try it!)
For context, theres aboutseven grams of magnesium per 100-gram serving of the fruit.
Guava
Along with magnesium, guava also contains anothercritical nutrient for sleep:potassium.
Gooseberries
Aside from being a delight for your palate, gooseberries can also helpsupport better sleep.
Not to mention, theyre easy to find.
Pomegranate
Richter says pomegranates contains an antioxidant called anthocyanins which can help improve circulation.
What foods to avoid before bed?
High sugar foods can cause a blood sugar rush that can lead to energy crashes during the night.
Richter also recommends skipping foods high in saturated or trans fat.
They can lead to indigestion or digestive issues that can keep you awake at night.
Spicy or acidic foods are also best consumed earlier in the day.
They can potentially lead to heartburn which can be uncomfortable and prevent you from sleeping soundly.
Certain stimulants like caffeine and sugar promote energy and can keep you awake.
Eating these types of foods too close to bedtime can inadvertently cause poor sleep, Richter says.
Be mindful that caffeineisntonly found in coffee and tea, but it is also found in chocolate.
So be mindful of your desserts, she adds.
(Read: Regular consumption is key.)
Last but not least, Shapiro recommends eating these fruits at least 30 minutes to an hour before bedtime.
Discover a few herbal remedies for sleep:
Howatson, Glyn et al.
Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality.European journal of nutritionvol.
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Johns, Nutjaree Pratheepawanit et al.
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Pranil, Thorung et al.
Melatonin and its derivative contents in tropical fruits and fruit tablets.Journal of food composition and analysisvol.
103 (2021): 104109. doi:10.1016/j.jfca.2021.104109.
Lin, Hsiao-Han et al.
Effect of kiwifruit consumption on sleep quality in adults with sleep problems.Asia Pacific journal of clinical nutritionvol.
20,2 (2011): 169-74.
Gul, Maryam et al.
2022, doi:10.3390/antiox11050816
Shayganfard, Mehran.
Molecular and biological functions of resveratrol in psychiatric disorders: a review of recent evidence.Cell & biosciencevol.
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