Fruits are a great source of nutrients that help with sleep, like melatonin and tryptophan. It has been demonstrated that several fruits, including tart cherry juice and sour Montmorency cherries, can raise melatonin levels.
People who drank tart cherry juice had better sleep in clinical research. The melatonin- and bromelain-rich pineapple is another fruit that RDs recommend for promoting sleep.
Bananas
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Bananas are a common ingredient in smoothies and on-the-go breakfasts, but they are also a fantastic sleep aid. The nutrients magnesium, potassium, and dietary fiber found in bananas support healthy nerve signaling and a restful night's sleep.
Bananas include vitamin B6, which aids in the conversion of tryptophan into serotonin, a neurotransmitter that affects sleep-wake cycles and circadian rhythms. They also contain melatonin, a hormone that naturally promotes sleep and rises in the presence of darkness.
Bananas' potassium functions as a muscle relaxant, which can lessen bothersome sleep disruptions like cramping. For a filling snack before bed, try incorporating a banana into your nightly ritual by combining it with peanut butter or blending it into a smoothie.
Cherries
Cherries and their juice have potent sedative properties, especially tart cherries like the Montmorency variety. They are rich in tryptophan, a building block of melatonin, the hormone that aids in regulating our sleep-wake cycle.
These delicious drupes contain anti-inflammatory characteristics that can help lessen muscular discomfort and speed up recovery after exercise. They are also high in antioxidants that fight disease. In particular, when coupled with the prescription drug allopurinol, cherries are proven to reduce gout and chronic inflammation.
Before bed, eating fresh cherries or consuming cherry juice can improve sleep quality and lessen daytime fatigue, headaches, irritability, and anxiety. Dried cherries and sour cherry juice make excellent alternatives for cherries when they are not in season.
Lettuce
It's likely that if you've recently been scrolling through TikTok, you've seen a video of someone cooking some romaine lettuce leaves and then drinking the ensuing water. This popular "hack" allegedly induces sleep.
But does it hold any water? The idea is definitely a hoax, according to experts.
The assertion that soaking lettuce in hot water makes it easier to fall asleep is unsupported by research, according to registered dietician Samantha Cassetty. She claims that there have been no human studies conducted on this. But Cassetty also notes that the 2017 study on this topic that many TikTok users mentioned used lettuce extract rather than actual boiled leaves and was conducted on rats. Additionally, it was discovered in that study that mice's spontaneous movements were reduced when exposed to lactucarium, the chemical that gives lettuce its sleep-inducing qualities, resulting in tiredness.
Goji Berries with Almonds
The little red fruits known as goji berries (Lycium barbarum) have a tart, sweet flavor. They have been used in herbal medicine for centuries because they are rich in nutrients and are thought to be potent antioxidants.
They are also abundant in melatonin, which aids in promoting sound sleep. One hour before going to bed, try 4 ounces of tart cherry juice or 1/4 cup of dried goji berries.
Tryptophan, an amino acid that serves as a precursor to serotonin and melatonin, is abundant in almonds. You can get better sleep if you eat some almonds or walnuts an hour before bed.
Another great source of melatonin is Brazil nuts. You may either eat them raw or sprinkle them over oats or cereal.
Cherry Tart Juice
Tart cherry juice is a sleep aid trend that has gained popularity thanks to a well-liked TikTok video. It is associated with better-quality and longer slumber sessions. This sour-tasting beverage's melatonin and tryptophan concentrations, as well as its vitamin and antioxidant content, are the reasons it might improve your sleep.
Drinking a tiny amount of sour cherry juice before bed is safe and does not interact negatively with any drugs, unlike prescription sleep aids that can have unpleasant side effects. It's a natural substitute for other sleep aids like melatonin as well.
Pick up some of our 100% Michigan-grown Fruit Advantage tart cherry juice concentrate for a tasty beverage that will help you unwind! It contains the sleep-promoting ingredients tryptophan and anthocyanins and has five times the antioxidant potential of sweet cherries.
