The Best Fruits to Eat Before Bed

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.

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.

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.

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.

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.

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.

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.

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.

1. Eat an hour before bed – allow plenty of time for digestion before lying down to reduce the risk of indigestion.
2. Stick to small servings – too much fruit can cause a blood sugar spike or increase nighttime bathroom trips due to its high water content.
3. Choose whole fruits over juices – whole fruits contain fibre, which slows absorption, whereas fruit juices can spike blood sugar and aren’t as filling.
4. Pair fruit with a sleep-friendly protein – combining fruit with a spoonful of Greek yoghurt, nut butter, or nuts can help enhance its sleep-promoting effects.
5. Wash it down with a bedtime drink – warm milk or herbal teas can make drifting off even easier.