Best Fruits and Vegetables to Help You Sleep

Though we all enjoy the occasional midnight snack, eating sugary and fatty foods can lead to a night of tossing and turning. However, there are various fruits and vegetables full of sleep-improving minerals such as potassium, magnesium, and calcium. Munching on fruits and veggies helps sleepers curb late-night cravings without feeling guilty or worrying about sleep interruptions.

In this article, we’ll look at some of the best fruits and vegetables to help you fall and stay asleep each night.

1. Edamame

Edamame beans are a good nighttime choice for sleepers because they help regulate blood sugar. Sometimes, when your glucose levels are too low or high, it can cause sleep disruptions such as night sweats or nightmares. However, this crunchy snack is high in magnesium, a nutrient proven to improve sleep quality and duration for insomnia patients. Not to mention, edamame contains a substantial amount of protein and fiber to keep you feeling full throughout the night.

2. Dark, Leafy Greens

Dark leafy greens including, arugula, spinach, chard, and kale, all contain sleep-promoting minerals like potassium. Adding extra potassium into your diet can be especially significant for fighting against muscle cramps. Your brain uses potassium to help stop and start muscle contraction, so when these levels are low, the body does not relay these messages effectively. This can cause painful spasms or cramps to interrupt a good night of rest. Not only can this be highly uncomfortable, but it can also make it harder to get back to sleep.

3. Carrots

Carrots are packed with alpha-carotene, a nutrient proven to increase your overall sleeping duration when consumed in high quantities. Diets lacking this nutrient have been linked with sleeping disorders like insomnia. Luckily, carrots are one of the best sources of alpha-cartone and contain other nutrients for better rest, such as calcium. Consuming more calcium in your diet can help your brain produce the sleep-inducing substance melatonin.

4. Sweet Potatoes

Sweet potatoes are easily digested carbohydrates and can help prevent indigestion from interfering with your sleep. Additionally, they contain muscle-relaxing potassium to keep your body from cramping up throughout the night. Eating foods high in potassium has also been proven to increase slow-wave or deep sleep, the restorative stage of the sleep cycle. This stage is essential for re-energizing the body and improving memory. Therefore, if your diet lacks potassium, you may not spend enough time in a deep sleep each night.

5. Mushrooms

Mushrooms are a savory vegetable praised for their high content of vitamin D. Studies have linked vitamin D deficiency to a host of sleep issues, including sleeping duration, insomnia, and overall poor sleep quality. Eating at least a ½ cup of mushrooms every day provides around ⅓ of your daily selenium intake. Selenium plays a critical role in metabolism and thyroid function and helps protect your body from damage caused by oxidative stress. A deficiency in this mineral may play a role in sleep abnormalities—specifically impacting your ability to fall asleep.

6. Bananas

Not only are bananas a sweet fruit you can grab on the go, but they are also loaded with nutrients such as vitamin B6 and tryptophan. Vitamin B6 in bananas works to convert the amino acid tryptophan to serotonin. Your body uses serotonin as a chemical precursor to melatonin, the main hormone involved in regulating the sleep-wake cycle. Without enough melatonin, it can be challenging to fall asleep; thus, having a banana before bed may help you drift off easily.

7. Cherries

Cherries are another great nighttime treat as they are rich in fiber and sleep-promoting nutrients. Sweeter cherries are high in melatonin, a hormone that regulates your circadian rhythm. On the other hand, tart cherries can be better for improving sleep duration. In a recent study, participants experienced longer and more refreshing sleep after consuming tart cherry juice. Researchers believe this could be because tart cherries contain less sugar compared to their sweeter counterparts.

8. Avocados

Avocados are an excellent source of potassium. One avocado contains three times as much potassium as one banana. This is especially good for improving sleep, as potassium intake can reduce the number of times you wake up throughout the night. Also, the high amounts of unsaturated fat in avocados increase serotonin levels, lessening feelings of anxiety and restlessness.

9. Pineapples

Pineapples contain a digestive enzyme called bromelain, which helps us break down proteins, making it easy for us to digest and absorb nutrients. Furthermore, the fiber and water content in this deliciously sweet fruit helps prevent constipation and promote regularity. So, eating a couple of pineapple slices can keep bellyaches and other digestive problems from arising at nighttime.

10. Mangoes

Mangoes are another sweet snack you munch on before bedtime. These fruits contain antimicrobial properties proven to be effective in eliminating phlegm and relieving cough. Eating a mango before sleep may remedy nighttime stuffiness and open your airways for better breathing. Additionally, the anti-inflammatory qualities in mangoes are extremely helpful in eliminating the symptoms of asthma.

FAQS

What sleep-inducing foods can I eat before bedtime?

Some foods to eat at dinnertime include rice, salmon, cod, and lean white meats like chicken or turkey. These food items contain vitamins and minerals, such as magnesium and tryptophan, to enhance your rest and prevent sleep disturbances. Just remember to eat dinner at least three hours before bed and avoid other sleeping disruptions such as loud noises to promote better sleep.

What foods should I avoid before bedtime?

It’s best to stay away from greasy, fatty meals before bedtime because they can cause nighttime heartburn—some examples of such foods to avoid include ice cream, burgers, and pizza. In addition to heavy, greasy foods, you should also avoid eating spicy foods right before bed since these can cause indigestion and make it impossible to fall asleep. Eating spicy foods may also elevate your body temperature, potentially causing night sweats or midnight wake-ups.

What drinks should I avoid before bed?

You should avoid energy drinks and coffee before bed since they’re full of caffeine; but caffeine can also be found in other beverages, like green tea, black tea, sports drinks, flavored waters, and more (even juices!). To play it safe, stick with plain water, milk, or sleepytime teas in the evening. Otherwise, check the drink’s label to see if it contains caffeine, and do your best to stay away from sugary beverages in the five or six hours leading up to your planned bedtime.

How can I fall asleep faster?

The best way to fall asleep faster each night is to establish a healthy bedtime routine—starting with going to bed and waking up at the same time each day. Getting into a regular habit reinforces your natural circadian rhythm, and over time, falling asleep at night will feel more natural. You’ll be able to wake up in the mornings without an alarm. Of course, you should also try to limit TV, technology, and any other blue-light emitting devices in the hours before bed, as well, since these trick your brain into thinking it should still be active. Keep the lights low, journal or read a book, and pencil in time for relaxation before bed, and before you know it, you’ll be falling asleep in no time.

Should I go to sleep hungry?

While late-night snacking is not recommended, we do not suggest going to bed hungry. Going to bed on an empty stomach can make it harder for you to go to sleep, so if you’re unable to squeeze in a meal at least three hours before bedtime, you’re better off to satisfy nighttime hunger pangs with light, healthy snacks, and refuel with a big breakfast in the morning. Try nuts, fruits, low-carb veggies, bananas, even protein shakes to tide you over when you’re hungry before bed since these can fill you up without ruining your sleep.

Conclusion

Munching on fruits and veggies before bed can curb your late-night cravings without disrupting sleep. Not to mention, fruits and vegetables such as bananas, avocados, mushrooms, and sweet potatoes are all loaded with nutrients to help you drift off easily during bedtime.

So, now you won’t have to worry about going to sleep on an empty stomach the next time you’re craving a snack. If you want, you throw some of these fruits and veggies in a blender, add some protein powder, and make yourself a homemade protein shake before bed.

Registered Holistic Nutritionist Brittany Ford advises, “It’s always important to keep in mind how much you’re eating before going to sleep. A full meal right before bed is not recommended, as the body needs time to digest and absorb food properly. This can lead to fermentation of food particles, dysbiosis (the imbalance of good and bad bacteria in the gut), and other digestive issues that come when food sits in the digestive tract longer than needed. A small snack before bed can help curb any cravings without the adverse digestion effects. Choose only one piece of fruit or vegetable. The body should be focused on producing melatonin and other sleep hormones, not digesting and absorbing food this late at night.”