9 types of fruits that 'nourish the mind and calm the nerves,' helping you sleep more soundly every night.

Insomnia, difficulty falling asleep, and poor sleep quality are becoming common health problems, especially among adults, those under stress, or with disrupted circadian rhythms. While many turn to sleeping pills or supplements, experts emphasize that melatonin—the hormone that regulates the sleep-wake cycle—can be supported through a healthy diet.

1. Melatonin – the 'conductor' of sleep

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1. Melatonin – the 'conductor' of sleep
2. Melatonin-rich fruits – a natural solution to support good sleep.
3. How to eat fruit properly?

Prolonged sleep deprivation or poor-quality sleep can disrupt many other hormones in the body, including thyroid hormones, stress hormones, and metabolic hormones.

Therefore, getting 7–9 hours of sleep each night, limiting evening caffeine intake, and maintaining a regular bedtime are fundamental principles for ensuring sufficient, quality sleep.

Melatonin is a hormone produced by the pineal gland that signals the body when to rest and when to stay awake. Melatonin levels typically increase in the evening and gradually decrease during the day, creating a stable circadian rhythm. Supplementing melatonin through appropriate foods can provide noticeable benefits, improving the depth and regularity of sleep.

9 loại trái cây 'dưỡng tâm, an thần' giúp ngủ sâu giấc hơn mỗi đêm- Ảnh 1.

Melatonin plays a key role in regulating sleep.

2. Melatonin-rich fruits – a natural solution to support good sleep.

Here are some fruits that contain melatonin or support melatonin production in the body:

1.1. Cherries: Sour cherries, in particular, are considered one of the best natural sources of melatonin. Many studies show that drinking sour cherry juice consistently for about a week helps increase sleep duration and improve sleep quality. Eating a small serving of fresh cherries or drinking unsweetened cherry juice in the evening can also support easier sleep.

1.2. Grapes: Fresh grapes and grape products such as juice and vinegar have been found to contain melatonin. Eating grapes after dinner or as a light snack can help increase endogenous melatonin, thereby supporting sleep. However, grapes contain a lot of natural sugar, so consumption should be controlled.

1.3. Kiwi: Kiwis are not only rich in vitamins and antioxidants, but they are also linked to improved sleep. Some studies show that eating about two kiwis an hour before bedtime, consistently for several weeks, helps people fall asleep more easily and sleep more soundly.

1.4. Goji berries: Goji berries are small berries, common in Asia and the Mediterranean. Dried goji berries are rich in antioxidants and may contribute to increased natural melatonin production in the body. Goji berries are often used in tea or porridge in moderate amounts.

1.5. Pineapple: Pineapple is an easily accessible tropical fruit known for its ability to help increase melatonin. Additionally, pineapple is rich in vitamins and digestive enzymes, helping the body relax more in the evening.

1.6. Strawberries: Strawberries provide natural melatonin and are a rich source of vitamin C. Vitamin C plays a role in regulating hormones and supporting sleep quality.

1.7. Oranges: Oranges and orange products are also linked to melatonin. They are a popular and easily consumed fruit, especially during the winter months. However, they shouldn't be eaten too late in the day, as their acidity can cause stomach upset in some people.

1.8. Bananas: While bananas don't directly contain melatonin, they are rich in tryptophan – a precursor that helps the body synthesize serotonin and convert it into melatonin. Bananas also provide potassium and magnesium, which support muscle and nerve relaxation.

1.9. Tomatoes: Tomatoes are a natural source of melatonin and can be easily incorporated into many meals from morning to night. Adding tomatoes to your daily diet can help improve your circadian rhythm.

9 loại trái cây 'dưỡng tâm, an thần' giúp ngủ sâu giấc hơn mỗi đêm- Ảnh 2.

Pineapple is a popular tropical fruit that can help boost melatonin production.

3. How to eat fruit properly?

Melatonin-rich fruits should only be consumed in small amounts, preferably as a snack in the evening or distributed appropriately throughout the day. A small serving of cherries, kiwi, or a banana is sufficient to support the body.

Eating too much melatonin-rich fruit can have the opposite effect. Excessive intake of natural sugars can lead to bloating, indigestion, hyperglycemia, and even sleep disturbances. Fruits like grapes and cherries contain significant amounts of sugar; overconsumption can lead to weight gain and affect metabolism. The notion that "the more you eat, the easier it is to sleep" is a common misconception.

More importantly, fruit only plays a supporting role. For sustainable, good sleep, people need to combine it with proper sleep hygiene: going to bed on time, limiting blue light in the evening, avoiding caffeine before bed, and maintaining a healthy lifestyle.

Melatonin-rich fruits are a natural and safe solution if used correctly. However, they are not a substitute for medication in cases of chronic sleep disorders. For prolonged insomnia, people should seek medical advice and treatment, avoiding self-medication or the misuse of food or supplements.

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