Are you struggling to get quality sleep? If so, you're not alone. According to the National Institutes of Health, 50 to 70 million U.S. adults have ongoing sleep disorders. If you’ve tried natural remedies before, like sipping on chamomile tea before bed or using melatonin supplements to help you fall asleep, another solution just may be eating pineapple.
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That’s right, the delicious fruit you likely associate with piña coladas and Hawaiian pizza could move the needle on your nighttime restlessness—according to TikTok. In this article, we'll explore the pineapple-sleep connection and uncover the natural sleep-promoting compounds hidden in this tropical fruit. So, if you've been counting sheep without much luck, read on to find out if pineapple can bring you better zzz’s.
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Why Does Pineapple Improve Sleep?
Pineapple Helps Support Melatonin Production
Melatonin, often called the “sleep hormone,” plays a pivotal role in regulating your sleep-wake cycle. There’s evidence that eating tropical fruits like pineapple can help increase your body’s melatonin levels, says Kelsey Kunik, RDN, a registered dietitian nutritionist and intuitive eating dietitian at Graciously Nourished. (In fact, earlier research published in the Journal of Agricultural and Food Chemistry found that eating pineapple boosted study participants’ melatonin levels by 266%.) Pineapple not only contains some melatonin, according to research in a 2021 study in the Journal of Food Composition and Analysis, but it also has serotonin and tryptophan. These substances support melatonin production in the body.
Pineapple Is Rich in Vitamin C
Pineapples are loaded with vitamin C, providing 79 milligrams of this essential nutrient per cup, according to the USDA, roughly 90% of the recommended Daily Value. Vitamin C can increase the production of serotonin, notes 2022 research in the European Journal of Nutrition. Serotonin is a neurotransmitter that helps regulate your mood and sleep, according to Harvard Medical School..
Pineapple Packs Magnesium
Pineapples contain some magnesium, at 20 mg per cup, per the USDA, which is approximately 5% of the DV. Magnesium is known for its muscle-relaxing properties, potentially helping calm your nervous system and making it easier to unwind and drift off to sleep. A 2023 review in Biological Trace Element Research concluded that there was an association between magnesium levels and better sleep quality.
Pineapple Is a Good Source of Fiber
Fiber may not directly induce sleep, but it can help prevent late-night snack cravings that sabotage sleep. Pineapple is a good source of dietary fiber, with 1 cup of fresh pineapple chunks containing about 2 grams, says the USDA. Because fiber-rich foods are slower to digest, you can feel full and satisfied for longer periods. Pineapple: Not a bad bedtime snack!
Frequently Asked Questions
1. Is it good to eat pineapple before bed?
Pineapple before bed can be a good choice due to its potential sleep-supportive nutrients like vitamin C and magnesium. While pineapple won’t guarantee an immediate improvement in sleep quality, it can be part of a sleep-friendly diet.
2. What is the best time to eat pineapple at night?
The best time to eat pineapple at night would be as part of a balanced evening meal or snack. Its fiber content can help satisfy your hunger, preventing late-night cravings that may disrupt your sleep.
3. Is it OK to drink pineapple juice before sleeping?
It might be. “Drinking pineapple juice one to two hours before bed may help increase your body's melatonin levels while you sleep,” says Kunik. However, pineapple does contain natural sugar that may raise your blood sugar levels, which can actually impair your ability to sleep, says Kunik. “Drink pineapple juice just after a meal or with a snack rich in protein and fat to help slow down the digestion of the sugars in pineapple juice,” she recommends.
4. What fruits help you sleep?
Several fruits can aid sleep, such as cherries, kiwi and bananas, according to a 2022 review in Cureus. These fruits contain melatonin or sleep-supportive nutrients that can help you get a better night's rest.
The Bottom Line
Pineapple offers an array of sleep-supportive nutrients, including some melatonin, as well as vitamin C, magnesium and fiber. These nutrients can help regulate your sleep-wake cycle, promote relaxation and prevent late-night cravings. However, it's essential to maintain a balanced diet that includes a variety of sleep-enhancing foods—pineapple is just one delicious option.
