Insomnia can be caused by lifestyle habits such as staying up late in front of screens, consuming caffeine, smoking, eating heavy meals, and lack of physical activity. Environmental factors like noise and light also affect sleep quality. Physical pain, medical conditions (e.g., sleep apnea, restless leg syndrome, acid reflux), or life changes such as moving or loss can contribute to sleep disturbances.
Deep psychological factors, childhood trauma, or certain medications may transform temporary insomnia into a chronic disorder.
Dr. Neveen Bashir, an expert in nutrition and food biotechnology, shares eight fruits that can help promote better sleep.
Understanding Insomnia
Transient insomnia: Short-term, linked to stress or specific events, usually resolves once the trigger is gone. Simple lifestyle adjustments can restore normal sleep.
Acute or chronic insomnia: Requires identifying the underlying cause and consulting a healthcare professional.
Fruits That Promote Sleep
Dr. Bashir emphasizes pairing these fruits with a small amount of protein (like yogurt or nuts) to prevent a sugar spike that can cause alertness:
Cherries – Contain melatonin, which regulates sleep.
Bananas – Rich in magnesium and potassium, helping relax muscles and nerves.
Kiwis – Provide antioxidants and serotonin, improving sleep quality.
Pineapples – Stimulate melatonin production.
Oranges – High in vitamin C, reducing stress hormones for a more restful sleep.
Avocados – Contain magnesium, aiding relaxation.
Grapes – Contain melatonin; consuming in the afternoon can support better sleep at night.
Papayas – A good source of magnesium to relax muscles and improve sleep.
Lifestyle Tips for Better Sleep
Herbal teas (chamomile, anise, lavender) can help relax the body.
Maintaining a healthy lifestyle, balanced meals, and regular physical activity enhances sleep quality.
Insomnia: Prevalence and Risk Factors
15–20% of the population experiences insomnia; 9% suffer from severe forms.
Women and older adults are at higher risk.
Risk factors include:
Anxiety or depression (7–10 times higher risk)
Unemployment, living alone, chronic physical illness
Neurodegenerative diseases (Alzheimer’s, Parkinson’s) affecting sleep-wake cycles in 30–50% of patients
Genetic predisposition—family clusters suggest hereditary factors in sleep regulation, stress response, and light sensitivity
Bottom line: Incorporating sleep-supporting fruits into your diet, alongside healthy lifestyle habits and stress management, can help improve sleep naturally and reduce insomnia.
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