8 Fruits That Will Help You Sleep Better

Kiwi

Thanks to high levels of melatonin and serotonin, eating fresh kiwi can promote sleep. One study even suggests that a serving of two medium-sized green kiwis one hour before bedtime is ideal. 

Serotonin, the precursor to melatonin, helps with relaxation, mood, thermoregulation, and the sleep-wake cycle. “In the body, serotonin works by creating a sense of relaxation and emotional well-being, which helps prepare the mind for sleep,” explains Jennifer Pallian, RD, registered dietitian. “It also regulates physiological rhythms like body temperature and motor control, which influence restfulness.”

Melatonin is essential for regulating and resynchronizing the body’s internal clock. “This synchronization is key for falling asleep faster and maintaining sleep through the night,” Pallian explains. She also notes that kiwis are packed with vitamin C, folate, and other B vitamins. Low folate levels, in particular, have been tied to a higher risk of insomnia, since folate plays a role in the production and regulation of neurotransmitters like serotonin.

Pineapple

Pineapple is packed with melatonin, serotonin, and tryptophan—compounds that help regulate sleep, body temperature, and circadian rhythms. Tryptophan, in particular, plays a key role in promoting sleep since it’s the only precursor to serotonin, which then helps create melatonin. In one study, juice from one kilogram of pineapple was shown to significantly increase serum melatonin and antioxidant levels. “Though the study used juice, fresh pineapple is likely just as effective because it contains similar compounds,” Pallian says. She also highlights that the antioxidants in pineapple help reduce oxidative stress, which may further support restful sleep.

Cherries

Robin Barrie Kaiden, MS, RD, CDN, registered dietitian, recommends reaching for Montmorency cherries in particular, which are especially high in melatonin, making them a standout for sleep support. These tart cherries also come with a bonus: they contain tryptophan and anthocyanins, a powerful antioxidant that helps protect your cells from damage caused by factors like stress, pollution, and high-fat, high-sugar diets. “Due to their anti-inflammatory properties, they can relax muscle, thus resulting in a calmer body and better sleep,” Kaiden says. She also notes that anthocyanins may help lower blood pressure, a key factor in helping your body shift into rest mode. For the best results, she suggests sipping on eight to 12 ounces of tart cherry juice, or one to two ounces of concentrate.

Avocado

“The sleep-supportive effects of avocado may be partly attributed to its magnesium content,” Pallian says. Magnesium doesn’t just help your body make melatonin, but it also helps regulate brain chemicals like GABA, which promotes relaxation and calms the nervous system—both of which are key for falling and staying asleep. According to one study, the ideal intake for sleep support is one whole avocado.

These fruits are also loaded with fiber, as just one delivers nearly 50% of your recommended daily intake. “This is noteworthy because emerging evidence suggests that people with poor dietary habits and chronic digestive issues often sleep less and have lower sleep efficiency,” Pallian says, suggesting that upping your fiber intake through whole foods like avocado could help address some of the gut-related issues that might be messing with your sleep.

Banana

Packed with both melatonin and tryptophan, bananas have some real sleep-promoting abilities. One study suggests that eating two whole bananas helped support better sleep—but the benefits don’t stop there. “The antioxidants in bananas also reduce oxidative stress, and in so doing, may further contribute to restful sleep,” Pallian says, referring to their role in lowering inflammation and supporting brain health, both of which make it easier for your body to relax and ease into deeper, more restorative sleep.

Grapes

Naturally containing melatonin, grapes also come with a hefty dose of antioxidants that helps reduce stress and inflammation—two factors that can mess with your health and sleep. “Plus, they’ve got a high water content for hydration and plenty of fiber, which can improve digestive comfort,” Kaiden says. For the best melatonin boost, go for red or purple grapes, as they tend to have higher levels of the sleep-promoting hormone than green ones. Kaiden recommends sticking to one cup of fresh grapes for the perfect bedtime treat.

Strawberries

With small amounts of melatonin and a hefty dose of antioxidants, especially vitamin C, strawberries are a great choice for supporting better rest. “Vitamin C also helps with immune health and digestion to help fight sickness and improve gut health,” Kaiden says. “When you feel better, you sleep better.”

Oranges

Oranges might be your go-to for breakfast, but don’t count them out at bedtime. Thanks to their high vitamin C content, they can support better sleep by lowering stress hormones like cortisol, making it easier for your body to relax and drift off. Plus, they’re loaded with vitamin B6, which plays a crucial role in converting tryptophan into serotonin, and eventually into melatonin. Kaiden recommends a serving size of one medium orange. “Eating whole fruits gives you the added benefits of fiber, water, and extra vitamins and minerals for overall health and digestion,” she says.