The skin, flesh, and seeds of grapes provide a small amount of melatonin, a hormone that regulates circadian rhythms and helps the body fall asleep more easily. Consuming about 8-10 grapes 2-3 hours before bed, or combining them with unsweetened yogurt, can promote lasting fullness, stabilize blood sugar, and support restful sleep.

Each 120 g serving of grapes offers about 1,4 g of fiber, which helps create a feeling of fullness, preventing overeating and assisting with weight management. Grapes' natural sweetness and low-to-medium glycemic index (around 40-60) minimally affect blood sugar levels, contributing to deeper, more stable sleep in the evening.

Grapes are rich in fiber and antioxidants, beneficial for sleep. *AI-generated image*.

Grapes are rich in natural antioxidant and anti-inflammatory compounds, including resveratrol (found in red grape skins), flavonoids (such as catechins and quercetin in green grapes), and anthocyanins (prevalent in red or purple grapes). These substances can reduce oxidative stress, combat inflammation, and enhance sleep quality. Furthermore, grapes contain about 80% water, which helps the body maintain hydration, an important factor for overall well-being and reduced fatigue, indirectly supporting better sleep.

For optimal sleep, it is advisable to avoid eating excessively or too close to bedtime, and to limit red meat and processed foods. Refrain from consuming alcohol or coffee after 16h, as these can lead to unnecessary alertness, act as diuretics, and disrupt sleep. Establishing a consistent daily routine, such as walking 10-20 minutes after dinner, taking a warm bath, maintaining fixed sleep and wake times, and limiting electronic devices before bed, can significantly improve sleep. Creating a quiet room environment with moderate light and temperature also contributes to more restful sleep.

Anh Chi (According to Eating Well)