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Fruits to Help You Sleep

author image Juniper Russo
Juniper Russo, an eclectic autodidact, has been writing professionally since 2008. Her work has appeared in several online and print-based publications, including Animal Wellness. Russo regularly publishes health-related content and advocates an evidence-based, naturopathic approach to health care.
Fruits to Help You Sleep
If taken before bed, grapes might enable deeper sleep with fewer disruptions. Photo Credit: Stockbyte/Stockbyte/Getty Images

More than one-third of adults suffer from insomnia. This condition can lead to complications, including anxiety, hypertension, depression and cognitive dysfunction. Those suffering from chronic insomnia may become prone to opportunistic infections. Several natural interventions might help promote a restful sleep. People suffering from insomnia should consider using natural healing fruits as an alternative to strong pharmaceutical sedatives. A person suffering from insomnia should consult a qualified health care provider if symptoms persist for more than a few weeks or cause significant disruptions in daily life.

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Grapes contain melatonin, a sleep aid.
Grapes contain melatonin, a sleep aid. Photo Credit: Jupiterimages/Goodshoot/Getty Images

A 2005 study published in the Journal of the Science of Food and Agriculture confirmed that grapes contain melatonin. According to the U.S. National Institutes of Health, this antioxidant hormone appears to effectively treat jet lag, delayed sleep phase syndrome and insomnia. If eaten in large quantities before bed, foods containing melatonin might enable deeper sleep with fewer disruptions. Additionally, grapes are an excellent source of immune-supporting antioxidant phytonutrients such as anthocyanins and resveratrol.

Passion Fruit

Passion fruit contain medicinal alkaloids, including the sedative compound harman.
Passion fruit contain medicinal alkaloids, including the sedative compound harman. Photo Credit: Kesu01/iStock/Getty Images

Passion fruit and passion flower both contain medicinal alkaloids, including the sedative compound harman. According to the National Institutes of Health, these botanical medicines have traditionally been used to treat anxiety, insomnia and restlessness. The compounds found in this versatile fruit might also theoretically treat asthma, bronchitis and other respiratory infections, but there is little evidence to support these traditional uses. Passion fruit is commonly available as a fresh, canned or frozen fruit.


Goji berries is also known as wolfberries.
Goji berries is also known as wolfberries. Photo Credit: grafvision/iStock/Getty Images

This high-antioxidant fruit, also known as wolfberry, has been used in the Himalayas as a traditional treatment for emotional disturbances, including anxiety and insomnia. This traditional use has earned goji the nickname "happy berry" in much of its native range. In a small-scale pilot study published by the Journal of Complementary and Alternative Medicine, participants drinking goji reported better sleep, easier awakening and higher energy levels than people who were drinking a placebo. Goji fruit is also potent source of carotenoid nutrients like lycopene, which, according to the American Cancer Society, might help to prevent several common forms of cancer.

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