Grapes are rich in antioxidants, fiber and many essential nutrients that can increase feelings of fullness and improve sleep quality.
Grapes contain about 80% water, helping the body maintain moisture, increase energy and reduce fatigue. Eating grapes in the morning or before exercise provides quick carbohydrates without a sudden increase in blood sugar, while also reducing oxidative stress.
Each serving of grapes (120 g) provides about 1.4 g of fiber, creating a feeling of fullness for a long time, preventing overeating and supporting weight loss. The natural sweetness and low to moderate glycemic index of grapes (about 40-60) also have little effect on blood sugar levels, thanks to which night sleep is deeper and more stable.
Grapes are rich in fiber and antioxidants, good for sleep. Photo created by AI
Grapes contain many natural antioxidant and anti-inflammatory compounds, including resveratrol (abundant in red grape skins), flavonoids (catechins, quercetin in green grapes), and anthocyanins (abundant in red or purple grapes). These substances can reduce oxidative stress, fight inflammation and improve sleep quality.
The skin, flesh and seeds of grapes also provide a small amount of melatonin – a hormone that regulates circadian rhythm, helping the body fall asleep easily. Eat grapes 2-3 hours before bed, about 8-10 fruits, or combine with unsweetened yogurt, creating a feeling of fullness for a long time, stabilizing blood sugar and supporting sleep.
To sleep well, avoid eating too much or too close to bedtime, and limit red meat and processed foods. Do not drink alcohol or coffee after 4pm because it leads to unnecessary alertness, diuresis, and insomnia. You should maintain living habits such as walking 10-20 minutes after dinner, taking a warm bath, maintaining a fixed daily sleep-wake time, and limiting electronic devices before going to bed. Creating a quiet room environment with moderate lighting and temperature also helps you sleep better.