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If you're winding down for the night and feeling peckish, these natural, sleep-friendly fruits might be just the gentle bedtime treat you need.
8 Min Read | By Shannan Humphrey
Last Modified 7 July 2025 First Added 7 July 2025
Tired of counting sheep? Try counting cherries instead! Some fruits contain natural nutrients that can help you relax, drift off faster, and sleep more soundly. Say goodnight to the late-night hunger grumbles and restless tossing and turning – these top 15 bedtime-friendly fruits might be just what you need before your head hits the pillow.
Cherries, particularly tart cherries, are a great bedtime snack. Rich in melatonin, they can help regulate your sleep-wake cycle, making it easier to fall asleep and stay asleep through the night. One scientific study found that drinking tart cherry juice before bed helped increase melatonin levels and improve sleep efficiency in adults with insomnia. Whether snacked on whole, blended into a smoothie, or sipped as juice, incorporating cherries into your evening routine may help support better sleep quality.
Bananas aren’t just for breakfast – they’re also packed with sleep-supportive nutrients. Magnesium helps relax your muscles, while their high potassium content supports overall restfulness. Bananas also contain tryptophan, a sleep-promoting amino acid that helps boost serotonin levels, preparing your body for a good night’s sleep.
You can read more about this fruit in our post exploring whether a banana before bed helps you sleep.
Strawberries are full of vitamins, fibre, and antioxidants, making them the perfect bedtime snack. Their high vitamin C content helps to reduce stress and promote relaxation. They also contain vitamin B6, which helps to create the sleep-inducing hormone, melatonin.
Some melons, like watermelon and cantaloupe, can help promote sleep. Watermelon’s high water content can reduce the likelihood of waking up thirsty at night. According to one study, watermelon also contains choline and lycopene, nutrients shown to make it easier to fall asleep. Cantaloupe, high in vitamins A and C, can also help reduce oxidative stress, ensuring no sleep disturbances.
Furthermore, their low acidity makes melons less likely to irritate your stomach at night. This makes them perfect for a late-night snack that won’t give you indigestion.
Kiwis are rich in vitamin C and serotonin, making them an ideal bedtime snack. They contain anti-inflammatory antioxidants and brain-supporting compounds that help regulate the sleep cycle. Kiwis are also high in fibre, which supports healthy digestion. One study found that adults who ate two kiwis an hour before bed fell asleep 45% faster and slept 13% longer. So, adding a kiwi to your evening routine may help improve your overall sleep quality.
Pineapples contain bromelain, an enzyme that can help reduce inflammation and ease potential sleep disturbances. They may also boost melatonin production in the body, promoting a sense of calm and aiding sleep. In fact, research has found that melatonin levels increased by more than 266% after eating pineapples.
Famous for their vitamin C content, oranges before bed can help reduce stress. Their fibre and water content can also help you feel full and hydrated for longer. However, citrus fruits can sometimes cause heartburn, so avoid this fruit if you’re prone to indigestion.
A crisp apple can be a refreshing and satisfying end to your day. As a great source of fibre, vitamins and antioxidants, you’ll feel full for longer and support your overall health and wellbeing. Apples can also help stabilise blood sugar levels, preventing any middle-of-the-night awakenings.
Berries have lots of sleep-promoting benefits. Specifically, goji berries, since they contain melatonin and antioxidants, which aid in relaxation and reduce stress levels. Research shows that 80% of people who drank goji berry juice slept better at night and found getting up the next morning easier. Another study found that goji berries may even alleviate symptoms of depression and anxiety, improving mood and aiding rest.
Ever thought about avocado toast for an evening snack? It might just be worth a try. Avocados contain magnesium and tryptophan, which can promote better sleep. Healthy fats can also keep you full and satisfied for longer. A study revealed that eating an avocado daily can boost sleep quality and improve heart health. They also make a delicious breakfast! Read more with our guide on ideas for breakfast in bed.
Delicious and convenient, grapes can improve sleep quality due to their melatonin content. They are also rich in antioxidants, supporting overall health. Studies have found melatonin in grape skin, grape juice and even wine, which is known to help regulate sleep. However, we don’t suggest drinking alcohol before bed, as this can have the opposite effect and lower sleep quality.
Dates are a natural source of magnesium, sugar and fibre. They help to stabilise blood sugar levels and can promote healthy digestion for a disturbance-free night. Their natural sweetness also makes them a healthy alternative to sugar.
Some studies suggest that the lycopene in dark pink and ruby red grapefruits may be linked to better sleep. It can help reduce stress and has anti-inflammatory benefits. However, because of their acidity, grapefruits can sometimes cause heartburn. Also, grapefruit can interact with certain medications, so it’s important to check with your doctor or pharmacist before adding it to your diet.
Passion fruit is rich in vitamins A and C, fibre, and magnesium, helping you feel full and relaxed. The passionflower plant, from which the passion fruit comes, can also help you sleep at night. Drinking passionflower tea can reduce anxiety and stress, and has been shown to act as a natural sedative. A study found that drinking one cup of passionflower tea daily can improve sleep quality.
Why not check out other popular herbal teas for sleep, such as chamomile and lavender, for a calming drink before bed?
While not commonly thought of as a fruit, tomatoes may help improve sleep quality. One study found that eating 250g of beefsteak tomatoes two hours before bed led to longer sleep duration. The melatonin content in tomatoes could be a factor in these improvements. While you might not want to snack on a tomato before bed, including it in your evening meal is a tasty way to benefit.
Eating fruit before bed can be a delicious bedtime snack that’s not too heavy on the stomach and may enhance your sleep quality due to its nutrients, including:
To make sure you don’t cancel out the sleep benefits of fruit, you should avoid a few things before hitting the hay. Caffeinated drinks like soda, coffee, tea, and energy drinks can stimulate your body and interfere with your sleep quality. As mentioned before, alcohol has similar effects during the night. When it comes to food, avoid salty, high-fat, or spicy options, as these can cause digestive discomfort, making it harder to fall asleep and disrupting your sleep cycle.
If you’re looking to improve your sleep quality, integrating fruits into your nighttime routine or bedtime snack can help. Here are a few tips to keep in mind:
Some fruits may cause discomfort when eaten in excess or if you have a sensitive stomach. Avoid citrus fruits like oranges, pineapples, and grapefruits if you’re prone to digestive issues. Also, try not to eat large portions of fruit, as this can spike your energy levels, cause bloating, or lead to frequent bathroom visits at night.
Incorporating these fruits into your diet, or as a perfect bedtime snack, may help improve sleep quality. Begin with small servings and observe how your sleep improves or changes before adding more. For more inspiration, why not take a look at other sleep-inducing foods to switch it up?
See all articles by Shannan Humphrey
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