According to the NHS, adults need an average of seven to nine hours of sleep per night. However, this is often easier said than done. Many of us struggle to fall asleep and maintain restful sleep, with one in three people experiencing these issues. Insomnia can be caused by various factors, including illness, injury, medication, stress, and anxiety.
Fortunately, there are steps we can take to improve our sleep quality. Research suggests that consuming a specific type of fruit before bedtime can make a difference.
Experts at Silent Night Therapy recommend eating pineapple in the evening. This tropical fruit contains essential nutrients for a good night’s sleep. They state: “Pineapple and its melatonin content provide vitamin C, magnesium, and fiber, all of which contribute to enhancing sleep quality.”
“It also contains an enzyme called bromelain, which reduces inflammation and promotes muscle relaxation,” they add. Their recommendation is supported by a study published in the Journal of Pineal Research in 2013.
The researchers found that pineapple, along with other fruits, significantly increased melatonin levels in the body. Melatonin is a natural hormone that regulates the body’s sleep-wake cycle.
It is also used to treat insomnia or delayed sleep syndrome when consumed one to two hours before bedtime. As part of the study, 12 healthy male participants were given orange, pineapple, or banana juice.
The research team found that these men had the highest serum melatonin levels two hours after juice consumption.
The study authors explain: “The highest serum melatonin concentrations were observed 120 minutes after fruit consumption, and compared to pre-consumption levels, the values significantly increased for pineapple (146 vs. 48 pg/mL, P = 0.002), orange (151 vs. 40 pg/mL, P = 0.005), and banana (140 vs. 32 pg/mL, P = 0.008).”
“These findings suggest that tropical fruit consumption increases serum melatonin concentrations and also enhances the antioxidant capacity of serum from healthy volunteers in proportion to their serum melatonin levels”, they conclude.
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