Melatonin is a hormone that regulates the sleep-wake cycle, typically increasing in the dark to signal the body to prepare for rest. Some fruits naturally contain melatonin or nutrients involved in its production, thereby supporting sleep.

Cherries, especially tart cherries, contain melatonin along with antioxidants and polyphenols. According to Eatingwell, tart cherries have a higher melatonin content than sweet cherries, which can increase melatonin levels in the body and improve sleep quality.

Healthline also lists tart cherry juice among foods and drinks that can be consumed before sleep due to its melatonin content.

Mangoes also contain natural melatonin and provide vitamin B6, a nutrient essential for converting tryptophan into melatonin in the body. Mangoes are sweet and have a relatively high natural sugar content, so a large quantity is not needed before sleep. A small portion can serve as a snack, combined with plain yogurt or nuts to boost protein and healthy fats.

Ripe bananas are a simple option for an evening snack. According to Times of India, the melatonin content in bananas increases as the fruit ripens. This fruit also provides tryptophan, vitamin B6, and potassium, nutrients linked to melatonin production. Eating bananas with a little Greek yogurt or peanut butter creates a more balanced snack.

Kiwis aid sleep due to their serotonin content, a brain chemical that helps regulate the sleep-wake cycle. A diet rich in fruits like kiwis can improve sleep. Kiwis' anti-inflammatory antioxidants, such as vitamin C, may also contribute to their sleep-supporting effects.

By Bao Bao (compiled)

Photos: Bao Bao, Anh Chi, AI