Certain fruits contain melatonin, magnesium, serotonin and antioxidants (e.g., tart cherries, bananas, kiwis, pineapple, grapes, berries, papaya) that regulate sleep cycles, reduce inflammation and improve sleep quality naturally—without pharmaceutical side effects. Drink unsweetened cherry juice or eat fresh/dried cherries 1–2 hours before bed. Bananas (magnesium & tryptophan): Eat ripe bananas or blend with warm milk/nut butter for relaxation. Kiwis (serotonin & antioxidants): Eat 1–2 peeled kiwis 30–60 minutes before bed; pair with yogurt for digestion support. Pineapple (bromelain & hydration aid): Snack on fresh pineapple chunks (avoid canned) to boost melatonin and gut health. Chill organic grapes or mix berries with…
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