The 3 fruits worth eating to help you fall asleep, experts say.

In a context where many people readily turn to pills or supplements to combat insomnia, discovering foods that naturally promote sleep can be a valuable alternative. And in this sense, nutritional science has begun to explore natural allies for improving nighttime rest in greater depth. There are three that do their job perfectly and are worth consuming to reap the benefits.

Including foods rich in melatonin, tryptophan, and magnesium—key components in regulating the sleep-wake cycle—in your diet not only helps improve the quality of rest but also helps prevent dependence on external substances.

This option, in addition to being kinder to the body, aligns with a healthy lifestyle that seeks solutions through nutrition and daily habits. The truth is, according to nutritionists and cardiologists, some fruits contain compounds that promote relaxation, balance the nervous system, and stimulate the natural production of melatonin.

As noted in an article published by Cope.es, three fruits stand out for their proven effectiveness in regulating the sleep cycle and their easy incorporation into the daily diet:

1. Kiwi: Numerous clinical studies reveal that consuming two kiwis one hour before sleeping significantly improves the quality of sleep thanks to its serotonin and antioxidant content.

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2. Cherries : Tart varieties in particular stand out as a natural source of melatonin, the hormonal regulator of the sleep-wake cycle. Recent studies link their consumption with significant improvements in sleep efficiency and duration. Cherries also provide antioxidants and important anti-inflammatory benefits.

3. Banana:

Rich in magnesium and tryptophan, bananas promote muscle and nervous system relaxation. Sports nutrition experts consider them one of the five best foods to eat before bed due to their ability to promote the production of serotonin and melatonin.

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Other techniques for a good rest:

Just as there are foods that help you sleep well, there are also techniques that help you supplement this time of day. Medline Plus mentions:

▪️ Maintain a regular sleep routine , going to bed and getting up at the same time every day.

▪️Avoid caffeine, nicotine, and alcohol, especially in the hours before bedtime, as they can interfere with your sleep cycle.

▪️Create a restful environment: keep your bedroom cool, dark, and quiet , with an ideal temperature between 18 and 22°C, and use blackout curtains or earplugs if necessary.

▪️Limit the use of electronic screens before bed to avoid exposure to blue light, which makes it difficult to sleep.

▪️Do relaxing activities before bed, such as reading, listening to soft music, meditating, or taking a warm bath.

▪️Avoid heavy or salty dinners and don't go to bed either hungry or too full.