Cherries
Cherries, especially tart varieties, are among the richest fruit sources of natural melatonin.
Melatonin helps regulate the body’s sleep-wake cycle, with levels typically rising in the evening as darkness sets in. Registered dietitian Jennifer Pallian told EatingWell that this natural increase signals to the brain and body that it is time to sleep.
Dietitian Caroline Thomason said tart cherries generally contain higher concentrations of melatonin than sweet cherries and also provide antioxidants and polyphenols.
Tart cherry juice is often consumed before bed because of its concentrated nutrient content. Some studies suggest regular intake may help extend sleep duration and ease symptoms of insomnia, according to Healthline.
Mangoes
Mangoes contain natural melatonin as well as vitamin B6, which helps the body convert tryptophan into compounds involved in sleep regulation.
Because mangoes are relatively high in natural sugar, nutrition experts recommend keeping evening portions moderate. Pairing the fruit with unsweetened yogurt or nuts can add protein and healthy fats for a more balanced snack.
Bananas
Bananas provide potassium, vitamin B6 and tryptophan, all of which play roles in normal nervous system function and sleep-related processes.
Melatonin levels in bananas may also increase as the fruit ripens, according to The Times of India.
Dietitians suggest pairing a ripe banana with Greek yogurt or natural peanut butter for a more filling evening snack.
Kiwis
Kiwifruit may support sleep partly because of its serotonin content. Serotonin is a neurotransmitter involved in regulating the body’s circadian rhythm and sleep cycle.
Kiwi is also rich in vitamin C, carotenoids and other antioxidant compounds.
Pallian noted that its combination of serotonin, antioxidants, folate and other nutrients may work together to support better sleep.
