Getting a good night’s sleep can feel like a luxury nowadays. And while most people know that caffeine and sugar-laden snacks can disrupt sleep, few realise that certain fruits can actually do the opposite—help you unwind and fall asleep faster.

Packed with sleep-promoting nutrients like melatonin, magnesium, potassium, and antioxidants, these fruits are a delicious and natural way to improve your sleep quality. Here are five fruits that could help you drift off more easily tonight.

1. Cherries

Cherries, especially tart cherries like Montmorency, are one of the few natural food sources of melatonin—the hormone that helps regulate your body’s internal clock and sleep-wake cycle. Several studies have shown that consuming tart cherry juice can increase melatonin levels and improve both sleep duration and quality. A small 2012 study published in the European Journal of Nutrition found that adults who drank tart cherry juice for a week experienced longer sleep time and better sleep efficiency.

How to enjoy: Sip a glass of tart cherry juice in the evening or snack on a handful of fresh or dried tart cherries about an hour before bed.

2. Kiwi

This small, fuzzy fruit is surprisingly powerful when it comes to promoting better sleep. Kiwis are rich in serotonin—a brain chemical that helps regulate sleep—and contain a modest amount of folate, potassium, and antioxidants such as vitamin C and E. In a 2011 study published in the Asia Pacific Journal of Clinical Nutrition, people who ate two kiwis an hour before bed every night for four weeks fell asleep faster and experienced improved sleep duration and quality.

How to enjoy: Eat a couple of peeled kiwis as a bedtime snack or blend them into a smoothie for a soothing treat.

3. Bananas

Bananas are not just for breakfast—they’re also great for bedtime. They contain high levels of potassium and magnesium, which act as natural muscle relaxants and help calm the nervous system. Bananas also contain tryptophan, an amino acid that the body converts into serotonin and melatonin, both of which play a role in regulating sleep.

How to enjoy: Try a banana with a spoonful of almond butter or slice it into warm oatmeal for a comforting, sleep-friendly snack.

4. Pineapple

Pineapple has been found to boost melatonin production significantly. A 2013 study in the Journal of Pineal Research revealed that consuming pineapple increased melatonin markers in the body by over 266%. On top of that, pineapple is rich in vitamin C and manganese, and its natural sweetness can help satisfy late-night sugar cravings without processed junk.

How to enjoy: Enjoy fresh pineapple chunks or blend them with banana and almond milk for a tropical bedtime smoothie.

5. Grapes

Grapes, especially red and purple varieties, naturally contain melatonin. While the concentration varies depending on the grape type and growing conditions, incorporating grapes into your diet may help support your natural sleep cycle. They’re also rich in antioxidants, which help combat inflammation and oxidative stress—two factors that can interfere with restful sleep.

How to enjoy: Eat a small bowl of chilled grapes as a light, refreshing dessert before bed.

Improving sleep doesn’t always require supplements or prescription medications—sometimes, the answer lies in your fruit bowl. Cherries, kiwi, bananas, pineapple, and grapes each bring unique nutrients to the table that support better sleep naturally. As part of a balanced diet and healthy sleep routine, these fruits can gently guide your body toward a more restful night.