4 fruits that promise a better night’s sleep according to science

Trouble falling asleep? Take a look at your diet before you go to sleep. Different types of fruit can give just that little push for a better night’s sleep.

The fruits below are not panacea, but every step towards a better night’s sleep is of course a bonus. If it doesn’t help, it won’t hurt. At least, in normal amounts.

Fruit for a better night’s sleep

These fruits contain nutrients that benefit your night’s sleep, such as magnesium and tryptophan. Eat early in the evening, not right before bed.

1. Cherries

Cherries naturally contain melatonin, which ensures a stable night’s sleep. Research has shown that a glass of cherry juice before bed can ensure a better night’s sleep. The study shows that sleep efficiency increases by 6 percent as a result. That doesn’t sound much, but every little bit helps in the fight against puffiness and lack of sleep.

2. Avocados

We can discuss endlessly whether avocado is a fruit or vegetable, but for this list we count the fruit in any case among the fruits. Just like a banana, an avocado contains magnesium. This mineral helps to relax the body and brain, which is exactly what you need to fall asleep.

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3. Bananas

Not only do you make better decisions after eating a banana, you also sleep better. This is due to the amino acid tryptophan, which is abundantly found in the banana. This amino acid allows serotonin to be produced in your body, which contributes to a better night’s sleep.

There is also potassium and magnesium in bananas, and these two substances ensure that your muscles relax. Combined, these substances and amino acids make the banana an ideal pre-bed snack.

4. Kiwi

The link between kiwifruit and good sleep is controversial. Many sources report that kiwis do help with a good night’s sleep due to the natural amount of melatonin and serotonin in the fruit, but recently the fact-checkers at Leiden University debunked this claim.

Whether the kiwi is really a sleeping aid cannot be said with certainty. What we do know for sure is that the kiwi is a source of fiber and nutrients that are associated with your digestive system. If you have trouble digesting your dinner in the evening, a kiwi should definitely help with that.

Why you should never eat too much before bed

Do you often have trouble falling asleep or do you keep waking up at night? If you often eat a large meal or drink a protein shake in the evening, it could certainly be because of that. Your body is working at night to digest the food, and eating too much and too late can cause you to have trouble sleeping and waking up more often.

2 simple tips for a better night’s sleep according to a professor

If you choose to eat another snack before going to bed, it is best to choose an easily digestible snack. For example, a banana with a little bit of peanut butter is a very good option.