When you think of a bedtime snack, fruit probably isn’t the first thing that comes to mind. After all, even though fruit contains only natural sugars, we’re often told to avoid sugar before bed.

But research shows that certain fruits actually contain compounds that help relax the body and mind, making it easier to drift off to sleep. Eating these about an hour or two before bedtime might just help you get the rest you need.

1. Tart Cherries

Tart cherry juice has been getting a lot of attention lately, thanks to its role in the viral “sleepy girl mocktail.” But it’s not just a trend—there’s science behind it.

Tart cherries naturally contain melatonin, the hormone that helps regulate sleep. While the amount isn’t as high as what you’d find in supplements, research suggests that the fruit’s antioxidant properties also help create a calming effect on the body.

Try sipping 8 to 16 ounces of 100% tart cherry juice before bed or look for a supplement that includes tart cherry extract for a more concentrated dose.

2. Bananas

Bananas aren’t just a great breakfast food—they also make a fantastic nighttime snack.

They’re rich in tryptophan, an amino acid that helps your body produce serotonin and melatonin, both of which support sleep. One study even found that eating a banana before bed improved sleep quality for people who struggle to get enough rest.

Plus, bananas contain a small dose of magnesium, which helps with relaxation. Pairing a banana with almond butter (which has even more magnesium) can make for a soothing, sleep-friendly snack.

3. Jujube

Jujube, also known as Chinese red date, has been used in Traditional Chinese Medicine for centuries to promote relaxation and sleep.

Modern research backs this up—one study found that people who took jujube seed extract for four weeks experienced longer and higher-quality sleep than those given a placebo. Another study found that jujube, when combined with other herbs, helped people fall asleep faster.

Since fresh jujube isn’t easy to find in most grocery stores, try brewing dried jujube as a tea or looking for it in supplement form.

4. Pineapple

Pineapple is another natural source of tryptophan, but what’s really interesting is its effect on melatonin levels.

One study found that eating pineapple increased melatonin production by over 200%! So if you’re looking for a sweet treat before bed that might also help with sleep, try a few pineapple slices on their own, in a smoothie, or with yogurt (which also contains tryptophan for an extra sleep boost).

The Takeaway

Adding the right fruits to your bedtime routine is an easy (and tasty) way to support better sleep. To make it a balanced snack, try pairing them with a little protein—like yogurt, nuts, or nut butter—to help keep blood sugar stable.

So next time you’re looking for something to eat before bed, skip the sugary treats and reach for one of these natural sleep boosters instead!