Khaberni - If you suffer from insomnia, you may no longer need sleeping pills or "warm milk" recipes from today, as the solution - according to nutrition experts - lies in the fruit section inside the supermarket.
American nutritionist Kendall McIntosh, a member of the Global Wellness Forum, revealed that some types of fruit contain natural hormones and minerals that help the body achieve deep sleep by regulating the circadian rhythm (Circadian rhythm) and repairing cells during the night.
An escalating sleep crisis
In a conversation with "Fox News" in America, McIntosh said: "Food not only provides us with calories, it also interacts with our biological systems and affects our mood, sleep, and metabolism."
She added that the importance of these foods increases with the change of seasons and the shortening of daylight hours, where the body needs natural support to produce melatonin, which is responsible for sleep.
Cherries... A store of melatonin
Cherries are among the prominent foods that aid sleep, as they contain melatonin, which is the hormone secreted by the pineal gland in the brain to regulate the sleep-wake cycle.
Cherries also contain tryptophan, an amino acid that the body uses to produce serotonin and melatonin, according to the Cleveland Clinic.
Specifically, sour cherries are recommended, known for their tart taste and rich natural melatonin content.
Kiwi... the fruit of athletes
Studies have confirmed that eating kiwi before sleep helps improve sleep quality and duration. A study published in the National Library of Medicine (NLM) in 2024, involving professional athletes, showed that regular consumption of kiwi for four weeks led to "significant improvement in sleep quality and daytime performance." This is attributed to its richness in antioxidants, magnesium, and serotonin, which contribute to calming the nervous system.
Grapes... a light evening snack
Fresh grapes are also a natural source of melatonin, according to nutrition specialist Anthony DeMarino from the Cleveland Clinic. DeMarino said, “Grapes are an ideal choice as a light snack before bedtime, as they are low in calories and can help relax.”
However, he emphasized eating fresh grapes instead of juices or raisins, as the natural form preserves the full nutritional value.
A lifestyle supportive of natural sleep
It’s not just about the food; McIntosh pointed out that evening habits play a fundamental role in the quality of sleep. The researcher recommended several things, among them: reducing exposure to blue light from screens before bedtime, maintaining a dark room and moderate temperature, and avoiding heavy meals and stimulants like caffeine in the last hours of the day.
She concluded by saying: "When we combine a natural diet with a healthy evening routine, we lay the foundation for deeper sleep, better mood, and long-lasting vitality."
