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Want to sleep better? Eat these 7 fruits before bed

In this article we spoke to sleep expert Max Kirsten about the 7 fruits you should eat before bed for a better sleep.

Max Kirsten, Sleep Expert for Panda London:


Pineapple contains the enzyme bromelain, which may have anti-inflammatory properties and could help with muscle relaxation, potentially promoting better sleep.


Cherries, particularly tart cherries, are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Consuming cherries or tart cherry juice can help increase melatonin levels in the body, potentially improving sleep quality and duration. Best eaten a couple of hours before bed to trigger that sleepy feeling that helps you drift off.


Bananas are rich in magnesium and potassium, which can help relax muscles and promote better sleep. Anything that contains magnesium can encourage relaxation, the best thing about eating bananas before bed is the tryptophan they contain can encourage sleepiness and aid a deep, restful sleep. Tryptophan is an amino acid that plays a role in the production of serotonin, a neurotransmitter associated with relaxation and mood regulation.


Serotonin is the ‘happy hormone’ that helps us feel at ease, kiwis are one of the foods than can encourage higher levels, so when eaten before bed, you find your more relaxed which makes it easier to drift-off Kiwi is also high in antioxidants, vitamin C, and serotonin precursors, which can help improve the quality and duration of sleep. Research suggests that eating kiwi before bedtime may lead to faster sleep onset and better overall sleep patterns.


Oranges are a good source of vitamin C, which can help reduce stress and anxiety. The natural sugars in oranges can provide a gentle energy boost during the day and may improve mood, making it easier to unwind before bedtime


Papaya is rich in vitamins C and E, as well as folate and potassium. Potassium is a muscle relaxant so eating foods like papaya regularly can encourage a deeper, higher quality level of rest. These nutrients can help relax muscles and lower blood pressure, making it easier to fall asleep. 


Apples contain fibre and natural sugars, which can help stabilise blood sugar levels, preventing nighttime wakefulness due to fluctuations in glucose levels. Eating fruits like apples is a healthy way to stabilise blood sugar levels, preventing waking at night and improving mood and wellbeing. It is important to clean your teeth after eating fruits like apples before bed to keep them healthy.