Experts have identified a simple, natural way to achieve longer and deeper sleep—snacking on a specific fruit known for its melatonin-boosting properties. Rather than relying solely on sleep aids or medication, incorporating certain foods into your evening routine could promote restful sleep more effortlessly.
Medical professionals from Benenden Health advise avoiding foods like chocolate, cheese, crisps, and ice cream before bedtime, as these can interfere with your sleep cycle. Instead, they recommend “melatonin-promoting foods” that naturally encourage better rest.
At the top of the list is cherries, or tart cherry juice, which are well-known for their natural melatonin content. According to reports, consuming cherries or drinking cherry juice before bed can help extend sleep duration and deepen sleep quality.
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Healthline supports these findings, explaining that cherries contain melatonin alongside anthocyanins—powerful antioxidants that may support healthy sleep patterns by increasing melatonin levels in the body.
A 2018 pilot study involving older adults with insomnia found that drinking one cup (240 ml) of tart cherry juice in the morning and again two hours before bedtime increased sleep time by approximately 84 minutes.
In addition to cherries, Benenden Health suggests other melatonin-stimulating snacks like raw honey, bananas, turkey, and almonds to promote better sleep naturally.