Photo: bestlife
If you often lie awake staring at the ceiling, the solution may not be in expensive supplements or gadgets, but in a simple bowl of fruit. According to sleep expert Yoshi Kurihara from Cosybunks, two fruits—kiwi and cherries—can significantly improve sleep quality, helping you fall asleep faster and sleep more deeply.
“Many people underestimate the impact of diet on sleep,” Kurihara explains. “Certain fruits contain natural compounds that regulate the sleep-wake cycle, boost serotonin levels, and reduce inflammation—all of which promote restorative sleep.”
Kiwi: a natural sleep aid
Once a regular breakfast fruit, kiwi is gaining recognition as an effective bedtime snack. Studies confirm that eating kiwi can improve sleep quality, speed up falling asleep, and even extend sleep duration.
Research from Taipei Medical University, published in the Asia Pacific Journal of Clinical Nutrition, found that participants who ate two kiwis one hour before bed for four weeks fell asleep 35% faster and slept 13% longer on average.
Kiwi is rich in serotonin, a neurotransmitter that affects mood, digestion, and sleep. It also contains vitamins C and E, folate, and antioxidants, which reduce oxidative stress and stimulate natural melatonin production.
“When the body lacks serotonin or melatonin, the biological clock is disrupted, making it hard to fall asleep or maintain deep sleep. Kiwi helps restore this balance naturally, without pills,” adds Kurihara.
Cherries: a source of melatonin
While kiwi provides serotonin, cherries—especially tart varieties like Montmorency—are known for their high melatonin content, the hormone that signals the body it’s time to rest.
A small serving of cherries or a glass of tart cherry juice in the evening can help the body transition smoothly into sleep. Research from Louisiana State University (2023) showed that drinking tart cherry juice increased sleep duration by over an hour in people with insomnia and improved sleep quality, reducing nighttime awakenings.
Cherries also contain anthocyanins and tryptophan, compounds that support falling asleep and uninterrupted rest. Their anti-inflammatory properties help the body relax and recover overnight—key components of healthy sleep.
Kurihara recommends consuming these fruits about an hour before bed to allow the body to absorb the nutrients and start producing sleep-promoting hormones. Pairing them with a light protein, like Greek yogurt, can enhance tryptophan absorption and serotonin production.
“Think of it as a recipe for sleep hormones,” he says.
However, he cautions against overeating: one to two kiwis or a small handful of cherries is enough. Excess sugar before bed can have the opposite effect.
