Khaberni - Some types of fruit rich in hormones and natural minerals can help the body relax and sleep better, according to nutrition experts.
Nutritionist Kendall McIntosh told "Fox News Digital" that certain fruits are "rich in melatonin and antioxidants that help regulate the circadian rhythm and repair cells during the night."
McIntosh noted that nutrition goes beyond counting calories, as it involves "how food interacts with body systems," emphasizing the importance of supporting natural melatonin production, especially with the shorter daylight hours and reduced exposure to natural light in autumn.
These recommendations come amidst an increasing need for natural solutions, as data from the Centers for Disease Control and Prevention (CDC) showed that about 14.5% of Americans had trouble sleeping "most days or every day" in 2020.
Fruits that fight insomnia: cherries, kiwi, and grapes
1. Tart Cherry: A natural source of melatonin
Tart cherries, specifically the Montmorency type, are a natural enhancer of melatonin, the hormone responsible for regulating the sleep-wake cycle. Data from Cleveland Clinic indicate that consuming tart cherries effectively stimulates sleep.
Cherries also contain tryptophan, an essential amino acid that plays a role in the production of both serotonin and melatonin.
2. Kiwi: Improves sleep quality in athletes
A recent study published in the "National Library of Medicine" found that consuming kiwi fruit "significantly improved" sleep quality and duration. The study, conducted in 2024 on professional athletes for four weeks, found that kiwi contributed to increased productivity during the day thanks to improved sleep quality at night.
3. Grapes: A light and soothing evening snack
Nutritionist Anthony Demarino from Cleveland Clinic noted that grapes also contain melatonin, making them "an excellent light evening snack that may aid sleep". The expert advice here is to consume fresh grapes instead of juice or raisins, to get the maximum nutritional benefit.
Final advice:
McIntosh emphasized at the conclusion of her talk that integrating these dietary habits should be accompanied by a healthy lifestyle, including reducing exposure to blue light from screens in the evening, and maintaining a cool, dark bedroom, affirming that this combination provides a basis for "deeper sleep, better flexibility, and long-lasting vitality."
