Experts in nutrition are suggesting that certain fruits can naturally help regulate sleep cycles and improve rest, offering a potential alternative to conventional sleep aids. Nutritionist Kendall Mackintosh has highlighted the beneficial effects of foods rich in melatonin and antioxidants, which can support circadian rhythms and promote cellular repair during sleep. This advice comes amidst a growing interest in natural remedies for sleep disorders, with a focus on dietary changes as a key component of better rest practices.
Mackintosh, who is a board-certified dietitian and also serves on the Global Wellness Forum council, emphasizes the need to update USDA guidelines to reflect the holistic impact of nutrition on the body. She argues that food communicates with various bodily systems beyond just providing calories, playing an essential role in maintaining health and vitality. The shift towards fall, with shorter days and less natural light, makes supporting natural melatonin production even more critical for maintaining restful sleep, mood, and metabolism.
The specific fruits recommended for improved sleep include tart cherries, which are known to increase melatonin levels due to their tart and sour flavor profile. These cherries also contain tryptophan, an amino acid that contributes to serotonin and melatonin production. Kiwi is similarly praised for its sleep-enhancing properties, with a study from the National Library of Medicine showing that consumption of kiwi significantly improves sleep quality and duration among elite athletes. Grapes, though containing smaller amounts of melatonin, are still recommended as a beneficial evening snack due to their low calorie count and potential to aid in falling asleep.
The experts stress the importance of consuming these fruits in their natural form to maximize their benefits. Dietitian Anthony DiMarino notes that unprocessed grapes provide the most nutrition, unlike processed forms such as grape juice or raisins. In addition to diet, Mackintosh underscores the importance of lifestyle choices, such as reducing evening blue light exposure and maintaining a cool, dark bedroom environment, which together create a foundation for deeper and more restorative sleep.