The consumption of more fruits in general can help improve the quality of sleep. However, specific fruits, such as bananas, kiwis, cherries and more, help you rest more than others.
1. Cherries
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The tangy cherries (and tangy cherry juice) are well known for their properties inducing sleep. Research shows that the regular consumption of this fruit or its juice is linked to improvements in quality and duration of sleep.
Experts believe that the contents of cherry melatonin and tryptophan, compounds that regulate sleep, help promote a healthier sleep cycle.
2. Bananas
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Because they contain tryptophan, potassium and magnesium, bananas are a key fruit to increase the quality of sleep. The consumption of this combination has been shown to help you relax, fall asleep faster and sleep more deeply.
In addition, bananas contain carbohydrates, which support the way the tryptophan works in the body to promote sleep.
3. Strawberries
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Strawberries contain melatonin and other key sleep nutrients that can encourage better rest. More specifically, vitamin B5 can help induce sleep inducers and melatonin in the brain, and vitamin C can help improve intestinal immunity and health, which is linked to sleep quality.
4. Oranges
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Although oranges and orange juice are often considered as staple food, this fruit can benefit from improving sleep. The oranges are naturally rich in melatonin and also contain a nutrient known as Choline which could further support sleep.
The powerful vitamin C content of oranges encourages sleep by reducing stress hormones in the body, while vitamin B6 helps increase the levels of tryptophan and melatonin inducing sleep.
5. Grapes
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The grapes are rich in melatonin and contain antioxidants who help to alleviate stress and inflammation to support a better night’s sleep.
In addition, the grapes contain electrolyte magnesium, which is known to have soothing effects, and fibers, which allows you to feel more full longer, which could decrease the chances that your sleep is interrupted by hunger.
6. Pineapple
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Pineapple can improve sleep due to compounds such as melatonin, tryptophan and antioxidants. Studies suggest that this fruit (or its juice) is effective in improving melatonin levels improving sleep in the body.
It is believed that her bromelain enzyme calms inflammation and encourages muscle relaxation, which could support a better night’s sleep.
7. Kiwi
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Naturally full of serotonin and vitamin C, kiwis can help stimulate the quality and duration of sleep because these compounds promote the production of melatonin in the body.
Some research suggests that kiwis consumption shortly before bedtime can considerably improve sleep quality in people with sleep disorders. However, additional research is necessary for this connection in people with occasional sleep disturbances.
8. Avocado
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Although it is often not considered a fruit, lawyers support sleep because of their magnesium and fiber content. This combination encourages the production and regulation of melatonin, certain research suggesting that the daily consumption of a lawyer could induce sleep and other health benefits.
In addition, the fiber found in avocados helps you feel more full and is linked to intestinal health benefits that can improve the quality of sleep.
Other tips for supporting sleep
In addition to incorporating some of these fruits into your food plan, other sleep tips to keep in mind understand:
Limit caffeine In the afternoon and evening before going to bed to avoid stimulating your body and your mind.
Skip sweet snacks At night to avoid blood sugar and energy levels.
Minimize alcohol Before bedtime to promote a more relaxing sleep.
Try to keep an hour to sleep Every night, even on weekends, to regulate the internal internal sleep clock of your body.
Sleep in a fresh, calm and dark roomIf possible, to encourage sleep.
Consume fruit promoting sleep,,Like bananas, an hour or two before bedtime to allow your body to digest nutrients.
Consider other light and nutritious evening snacks with carbohydrates and fibersTo support a better sleep quality.
Exercise regularly To promote better sleep.
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By Cristina Mutchler
Mutchler is a award-winning journalist specializing in the content of health and well-being. It is based in Illinois.
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