What Is The Best Fruit To Eat Before Bed? [10 Best Fruits]

When it comes to having a good night’s sleep, the food we consume before bedtime plays a crucial role. While heavy meals or snacks laden with sugar and unhealthy fats can disrupt sleep, choosing the right bedtime snack can promote better sleep quality.

Fruits are an excellent choice due to their natural sweetness, fiber content, and numerous health benefits. In this article, we will explore the ten best fruits to eat before bed that can help you sleep soundly and wake up refreshed.

Factors to Consider When Choosing a Fruit Before Bed

It’s important to consider a few factors that can affect your sleep. When selecting a fruit, keep the following aspects in mind:

  1. Sugar Content: Opt for fruits with moderate sugar levels to prevent a sudden spike in blood sugar, which can disrupt sleep.
  2. Digestive Properties: Choose fruits that are easy to digest, as heavy or acidic fruits may cause discomfort or heartburn during the night.
  3. Nutrient Profile: Look for fruits that provide a range of essential nutrients, such as vitamins, minerals, and antioxidants, to support overall health.
  4. Sleep-Promoting Compounds: Some fruits contain specific compounds, such as melatonin or tryptophan, which can aid in falling asleep faster and improving sleep quality.

The 10 Best Fruits to Eat Before Bed

The best fruits to eat before bed are mangoes, cherries, kiwi, bananas, apples, pineapple, oranges, grapes, pears, and blueberries. These fruits provide a range of health benefits, including sleep-promoting compounds like melatonin and tryptophan, and can contribute to a better night’s sleep.

  1. Mangoes

    Mangoes are not only delicious but also packed with vitamins and antioxidants. They are a natural source of tryptophan, an amino acid that promotes the production of serotonin, a neurotransmitter that aids in sleep regulation. Enjoy a ripe mango before bed for a tropical treat that can help you doze off peacefully.
  2. Cherries

    Cherries, particularly tart cherries, are a fantastic fruit choice before bed. They are rich in melatonin, a hormone that helps regulate the sleep-wake cycle. Consuming cherries or tart cherry juice can increase melatonin levels in the body and promote a more restful sleep.
  3. Kiwi

    Kiwis are small fruits packed with sleep-enhancing properties. They contain high amounts of serotonin, a neurotransmitter associated with relaxation and sleep regulation. Additionally, kiwis are rich in antioxidants, vitamins, and minerals, making them a nutritious and delicious choice for a bedtime snack.
  4. Bananas

    Bananas are a popular choice when it comes to bedtime snacks. They are a natural source of magnesium and potassium, minerals that help relax muscles and promote a calm state. The vitamin B6 present in bananas also aids in the production of melatonin, further supporting a good night’s sleep.
  5. Apples

    “An apple a day keeps the doctor away,” and it can also help you sleep better. Apples are rich in fiber and vitamin C, providing a slow and steady release of energy throughout the night. They are also a satisfying and hydrating fruit choice, contributing to a more comfortable sleep experience.
  6. Pineapple

    Pineapple is a tropical fruit known for its sweet and tangy flavor. It contains an enzyme called bromelain, which aids in digestion and reduces the chances of discomfort while sleeping. Enjoying a small serving of pineapple before bed can contribute to a peaceful night’s sleep.
  7. Oranges

    Oranges are not only refreshing but also a great choice for improving sleep quality. They are high in vitamin C and folate, which support the production of sleep-regulating neurotransmitters like serotonin and melatonin. Snacking on an orange before bed can help you relax and prepare for a restful sleep.
  8. Grapes

    Grapes, especially the dark-colored varieties, are a fantastic fruit option for enhancing sleep quality. They contain resveratrol, a compound associated with heart health and a deeper, more restful sleep. Enjoy a handful of grapes as a bedtime snack for a sweet treat that supports your sleep.
  9. Pears

    Pears are a hydrating fruit choice with a high water content, making them a light and refreshing option before bed. They provide essential vitamins, minerals, and dietary fiber. Including pears in your bedtime routine can contribute to overall hydration and promote a more comfortable sleep experience.
  10. Blueberries

    Blueberries are nutritional powerhouses that offer numerous health benefits, including improved cognitive function and sleep quality. They are packed with antioxidants and phytochemicals, which protect against cellular damage and reduce inflammation. Enjoy a handful of blueberries before bed to support brain health and promote better sleep.

Best Ways to Incorporate Fruits Into Your Bedtime Routine

Now that you know the best fruits for better sleep, here are a few ways to incorporate them into your bedtime routine:

  • Fresh fruit options: Simply enjoy the fruits as they are, either whole or sliced.
  • Fruit salads or smoothies: Combine different fruits to create a refreshing and nutritious bedtime treat.
  • Fruit-infused water or herbal tea: Add slices of your favorite fruits to water or brew them with herbal tea for a flavorful and hydrating beverage.


Choosing the right fruit before bed can contribute to a restful night’s sleep. The ten fruits mentioned above, including mangoes, cherries, kiwi, bananas, apples, pineapple, oranges, grapes, pears, and blueberries, offer a variety of health benefits and sleep-promoting properties.

Incorporating these fruits into your bedtime routine can enhance sleep quality, relax your body, and provide essential nutrients. So, next time you’re looking for a bedtime snack, reach for a delicious and sleep-friendly fruit.


Can eating fruit before bed cause weight gain?

No, eating fruit before bed does not directly cause weight gain. Fruits are low in calories and high in fiber, which can actually promote satiety and help control weight.

Are dried fruits a good option before sleep?

Dried fruits can be a good option before sleep, but it’s important to consume them in moderation. Dried fruits are more concentrated in sugar and calories, so be mindful of portion sizes.

How much fruit should I consume before bed?

There is no specific quantity of fruit that everyone should consume before bed. It’s best to listen to your body’s hunger cues and have a moderate portion that satisfies your appetite.

Are there any fruits I should avoid before sleep?

While most fruits are suitable for bedtime snacks, some individuals may experience discomfort or acid reflux from consuming citrus fruits or highly acidic fruits. If you have any specific sensitivities, it’s best to avoid those fruits before bed.

Can I substitute fruits with fruit juices?

While fruit juices may provide some nutrients, they are often high in sugar and lack the fiber found in whole fruits. It’s generally better to consume whole fruits for their fiber content and added nutritional benefits.

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