Not just sweets: the secret you didn’t know about fruits and sleep quality

The hormone melatonin plays a central role in regulating the sleep-wake cycle, also known as the body’s circadian rhythm. The hormone is released naturally in the evening, signaling to the brain that it is time to rest, and contributes to deep, regular and better quality sleep.

When the production of melatonin in the body is damaged, due to continuous stress, aging or an unbalanced lifestyle – many turn to nutritional supplements. But health experts emphasize that in many cases it is possible to settle for a more natural and safer solution: proper nutrition.

Cherries: the stars of sleep

Cherries, and especially sour cherries, are considered one of the richest natural sources of melatonin. Beyond that, they contain antioxidants of the anthocyanin type, which contribute to reducing inflammation and restoring muscles. This combination may explain why cherries have been associated not only with better sleep, but also with general physical recovery.

Grapes: a surprising source of melatonin

Kiwi: fast falling asleep and deep sleep

Kiwi is particularly rich in vitamin C, vitamin K and dietary fiber, which contribute to proper digestion and reducing physiological stress before bedtime. It also contains serotonin, an important starting material for the production of melatonin, which may explain its positive effect on the quality and duration of sleep.

Goji berries: small but powerful

Pineapple: sweet, light and supports sleep

Strawberries: less sweet, more soothing

Strawberries are low in calories but rich in vitamin C, folic acid and antioxidants. This combination helps to reduce oxidative stress in the body and support the nervous system – an important factor in continuous and deep sleep.

Oranges: much more than vitamin C

Oranges provide not only vitamin C but also potassium, dietary fiber and flavonoids that have an anti-inflammatory effect. They support muscle relaxation and reduction of accumulated fatigue, which may also indirectly affect the quality of sleep.

Bananas: silent partners for sleep

Bananas are rich in tryptophan, magnesium and potassium – a combination that helps to relax muscles and regulate the activity of the nervous system. Although they do not contain melatonin directly, they create optimal biochemical conditions for its production in the body.

Tomatoes: small, available and efficient

Tomatoes contain natural melatonin, along with lycopene – a strong antioxidant that supports the health of the heart and blood vessels. They are also low in calories and easy to digest, so they are suitable for inclusion in dinners without burdening the body before bed.