We can never say it enough: to sleep well, it is better to avoid stimulants, blue lights and treat yourself to peaceful time in the evening. But did you know that certain foods can also give you a boost? This is particularly the case for fruits rich in melatonin. A nutritional secret that Orlane Fagnoni tells us about.
Fruits rich in melatonin: which ones to choose, and how to consume them to sleep better?
Melatonin, often nicknamed the “sleep hormone,” helps the brain naturally transition toward nighttime. If we mainly know its form as a supplement, it is also present in several plants — and certain fruits particularly stand out.
Orlane Fagnoni, dietitian nutritionist consulted by True Medical, immediately reminds us that the objective is not to obtain a “sleeping effect”, but a slight boost, especially if we associate this consumption with good sleep hygiene: dim lighting, regular bedtime, stopping screens, etc.
Here are the most effective fruits according to the specialist, and the right way to integrate them into your evening.
Kiwi: the champion for falling asleep faster
If I had to choose just one, it would be him. According to Orlane Fagnoni, kiwi is the most interesting fruit for helping you fall asleep, in particular thanks to its melatonin and antioxidant content.
“Studies show that eat two kiwis one hour before going to bedevery evening for several weeks, improves the time it takes to fall asleep and the general quality of sleep. A simple routine to put in place, especially at the moment, peak kiwi season.
Pineapple, banana and orange: a trio that increases blood melatonin
These three fruits have been studied for their ability to increase melatonin levels in the blood, with a peak observed around two hours after ingestion.
In practice, however, Orlane Fagnoni qualifies: “very large quantities would be required to obtain an effect truly comparable to that observed in the laboratory.” But where you would need 1 kg of oranges to obtain a real effect, it turns out that 2 bananas could also help you, in the evening, to find your way to sleep.
Instructions for use? 1 serving in the evening, between 1 hour and 2 hours before bedtime (without expecting a powerful effect, but as a soothing ritual).
Grapes: simple and practical as an evening dessert
Grapes are also one of the fruits regularly cited for their natural melatonin content. “Easy to snack on, it can make a light and suitable dessert at the end of the evening.
adds the nutritionist.
So, a small bowl of grapes in the hour before bed can also help you sleep better.
Cherry (and especially Montmorency cherry): the most concentrated version
Another interesting fruit: cherries, particularly the Montmorency variety, rich in melatonin. A small study shows that consuming cherry juice for 7 days results in a significant increase in melatonin and an improvement in total sleep time.
All you need is a glass of Montmorency cherry juice 1 to 2 hours before going to bed.
Fruits, a healthy ritual to adopt in the evening
Whatever the fruit chosen, Orlane Fagnoni recommends shifting the intake after dinner, in order to get closer to bedtime: between 1 hour and 2 hours before sleeping. Of course, fruits remain very far from the effective doses of melatonin found in food supplements. “But then they become one evening ritualwhich signals the body the transition to night” assures the expert. A natural and sweet support that cannot be refused.