Natural sleep aid: What popular fruit helps sleep better at night
Photo: Which fruit helps to sleep (freepik.com)
Doctors claim that an average adult needs between seven to nine hours of sleep each night. However, this is easier said than done. But there is a fruit that can help you sleep well at night if you eat it in the evening, according to Silent Night Therapy.
Which fruit can help you sleep well at night?
Many of us find it difficult to both fall asleep and maintain sleep. Approximately one in three people experience such issues. Insomnia can have many causes, including illnesses, injuries, medications, stress, and anxiety.
Studies have shown that consuming certain fruits before bed can help with this.
Experts recommend having a piece of pineapple in the evening.
"Snack on some pineapple chunks as the evening winds down. Pineapple and melatonin provide vitamin C, magnesium, and fiber to enhance sleep," say the experts.
The fruit also contains an enzyme called bromelain, which alleviates inflammation and promotes muscle relaxation.
These expert recommendations are supported by research published in the Journal of Pineal Research in 2013.
Researchers found that pineapple, along with other fruits, significantly increases melatonin levels in the body.
Melatonin is a natural hormone that helps regulate sleep-wake cycles in the body.
It is also used to treat insomnia or delayed sleep phase syndrome when taken one to two hours before sleep. In the study, 12 healthy male participants were given juice from oranges, pineapples, or bananas.
The team discovered that the men had the highest melatonin serum concentration two hours after consuming pineapple juice.
Tips to fight insomnia
- Go to bed and wake up at the same time every day
- Relax at least one hour before bed, such as by taking a bath or reading a book
- Make sure your bedroom is dark and quiet - use curtains, blinds, an eye mask, and earplugs if necessary
- Exercise regularly during the day
- Ensure your mattress, pillows, and bedding are comfortable
- Do not smoke or consume alcohol, tea, or coffee at least 6 hours before bed
- Avoid heavy meals late in the evening
- Do not exercise at least four hours before bed
- Avoid watching TV or using devices like smartphones right before bed, as blue light keeps you more active
- Do not nap during the day.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
