Eating fruits before bed is generally safe and can even be beneficial for sleep quality, but the effects depend on the type of fruit, portion size, and individual digestive tolerance. Research shows that consuming fruits and vegetables during the day is linked to improved sleep quality and depth, with a study finding that meeting the CDC recommendation of five cups daily can boost sleep quality by about 16 percent the same night[1][2][3][4]. This improvement is attributed to nutrients in fruits such as magnesium, melatonin, tryptophan, antioxidants, vitamin C, and potassium, which support the body’s sleep-regulating systems[1].
Fruits like tart cherries and kiwis are often highlighted for their sleep-promoting properties. Tart cherries contain natural melatonin, a hormone that regulates sleep-wake cycles, and consuming tart cherry juice or cherries before bed may help people fall asleep faster and stay asleep longer[5]. Kiwis are rich in antioxidants and serotonin precursors,
