Fruits are a great source of fibre, vitamins, and a lot of other nutrients. There are multiple varieties of fruits, all of which have different tastes. The sugar present in fruits is also natural, so it doesn't cause any health-related problems. Most people like to have fruits early in the morning for breakfast as they are fresh and help rejuvenate the body.
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However, many people believe that eating fruits just before sleeping can disrupt a healthy sleep and is not good for the stomach. This is one of the many misconceptions related to the consumption of fruits. There are a lot of fruits that are safe to consume just before sleeping. Many of these fruits can help in enhancing the quality of sleep. Here are some of the top fruits that one can consume just before sleeping.
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* Kiwi
As per a study published in the journal Nutrients in 2023, kiwi contains a lot of melatonin that plays a very important role in the regulation of circadian rhythm in the body. This helps maintain a healthy sleeping pattern and avoid any kind of trouble while sleeping. Many other studies have shown that consumption of one or two kiwi fruits just before bedtime can also reduce wakefulness during sleep. Eating some kiwi just before sleeping can be a natural way of inducing sleep.
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* Bananas
Bananas contain extremely high levels of magnesium and potassium, which can help muscle recovery and strengthen bones. As per a study published in the journal Cureus in 2022, bananas are one of the many foods that have a considerable amount of melatonin naturally. Melatonin is the hormone that is produced by the body and is responsible for healthy sleep. Potassium and magnesium also help relax the muscles, which can instantly make a person feel sleepy.
* Cherries
One can consume both cherries and juice of cherries just before sleeping for good quality sleep. As per an article, The Tart Cherry Juice Craze and Its Impact on Sleep, by Texas Health Resources, cherries are extremely helpful in inducing elevated levels of melatonin in the body. A person is expected to experience a more sound sleep as compared to the usual after drinking cherry juice or eating some cherries. Cherries can also stimulate a lot of relaxation in the body and fight against any kind of discomfort that a person might experience.
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* Pineapple
Pineapple is a sweet and sour fruit that has a delicious taste and is full of many antioxidants. But what a lot of people do not know is that pineapple is also extremely high in melatonin. The consumption of pineapple just before one is about to sleep can spike the melatonin levels in the body, which can help induce sleep. So, instead of eating unhealthy desserts after dinner, one can simply have one or two slices of pineapple and then go for a healthy and undisturbed sleep.
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* Berries
Multiple types of berries, such as raspberries, blackberries, blueberries, and many more, are famous for their high amount of antioxidants. These berries improve the immune system of the body and also augment the quality of skin and hair. As per a study published in the journal Nutrients in 2023, people who consumed berries had a 10 to 17% decrease in the risk of short sleep. The higher amount of melatonin in berries is beneficial for the body and can help you experience seamless sleep. Since berries are also delectable in taste, one can simply have them just before they're about to sleep.
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* Tomatoes
Tomatoes are generally considered a vegetable, but in reality, they are a type of fruit. A lot of varieties of tomatoes, especially the orange and the red ones, are great sources of lycopene, which is a mineral that is a sleep stimulator. As per a study published in the journal CMAJ JAMC in 2000, lycopene present in tomatoes also helps in preventing the oxidation of other antioxidants in tomatoes. Tomatoes also contain a lot of antioxidants that can help in improving the health of the bone and hard. One can easily make tomatoes a part of their dinner by including tomato gravy in the food or eating tomatoes as a salad. However, also note that eating too many tomatoes must be avoided as it might create acid reflux in the body.