Many people find it challenging to both fall asleep and remain asleep, with approximately one in three individuals facing these difficulties.
If you’re having trouble getting the recommended seven to nine hours of sleep each night, you’re definitely not alone. About one in three people in the UK face sleep problems at least once in their lifetime.
Whether it’s the difficulty of falling asleep or staying asleep, issues like illness, injury, medication, or even daily stress and anxiety can disrupt our bedtime routines. Fortunately, there is help available; research indicates that incorporating a particular fruit into our nighttime routine may enhance our sleep quality.
Experts at Silent Night Therapy suggest a straightforward tip: “Enjoy some pineapple chunks as the evening comes to a close.” This tropical delight is not only tasty but also packed with sleep-enhancing nutrients such as vitamin C, magnesium, and fiber.
“They stated, ‘Pineapple and melatonin provide vitamin C, magnesium, and fiber to improve sleep,’ highlighting the added benefits of an enzyme called bromelain, which helps reduce inflammation and promotes muscle relaxation. A study published in the Journal of Pineal Research in 2013 found that pineapples, along with other fruits, can significantly boost our body’s melatonin levels. Melatonin, the hormone our bodies produce to regulate sleep-wake cycles, can also serve as a remedy for occasional insomnia or delayed sleep phase syndrome when taken a few hours before bedtime.”
The study included 12 healthy males who were given juices derived from oranges, pineapples, or bananas. Researchers found that the participants had the highest levels of melatonin in their blood two hours after consuming the juice.
The study authors reported: “The highest serum melatonin concentration was recorded 120 minutes after fruit consumption, with significant increases compared to pre-consumption levels for pineapple (146 versus 48 pg/mL, P = 0.002), orange (151 versus 40 pg/mL, P = 0.005), and banana (140 versus 32 pg/mL, P = 0.008), respectively.”
