HEALTH
The fruit that makes you sleepy
Need help falling asleep and looking for natural options? Give these fruits a try to see if they can help you get some shut eye.
Are you having trouble sleeping? Nearly a third of Americans do. Well, these fruits might be able to help, and some will not be too difficult to get your hands on.
Before we delve into the list of fruits, it’s crucial to underscore the scientific link between a balanced diet and improved sleep. Rather than assuming a single fruit can solve your sleep issues, it’s worth considering how your current diet and exercise level may inhibit you from getting better sleep.
A study by the University of Leads revealed that “sleeping the recommended duration is associated with higher consumption of fruits and vegetables.” However, they suggested further research to understand this correlation fully. Another study in 2020, focusing on young adults in the US, found that a higher intake of fruits and vegetables was linked to better sleep.
Now, let’s examine some fruits that scientists have studied in relation to sleep duration and quality.
Kiwis
Let’s start with Kiwis, a green powerhouse of food.
This fruit is a great choice if you’re looking to boost your vitamin C intake for immune system protection. Research on elite athletes showed that consuming “two kiwifruit one hour before bed for four weeks has the potential to positively impact the sleep and recovery of athletes.” If you’re not an elite athlete, the benefits might be less direct, underscoring my early point that a healthy and active lifestyle is one of the best things you can do to improve your sleep.
Berries
Who doesn’t love berries? As summer approaches and berries come into season, it could be the perfect time to see how they impact your sleep.
A study conducted by researchers at Pennsylvania State University found that “berry consumption was associated with decreased odds of short sleep, indicating that berries can, directly or indirectly, promote quality sleep.” The berries that led to the greatest improvements in sleep were strawberries and blueberries.
Tart Black Cherry
Those on TikTok may have seen videos where people try tart cherry juice to improve their sleep. One study conducted in 2010 found that drinking tart cherry juice was able to reduce the severity of insomnia in terms of “minutes awake after sleep onset” but that there were no improvements compared to the placebo group when it came to “sleep latency, total sleep time, or sleep efficiency.” The scientists were cautious in their endorsement writing that of CherryPharm, the juice brand tested, that it “has modest beneficial effects on sleep in older adults with insomnia.”
See also: One thing you should avoid doing when storing bananas