Nutritionist Kendall Mackintosh highlights three fruits that can enhance sleep quality and help Americans fall asleep faster.
As many Americans struggle with sleep, nutritionist Kendall Mackintosh suggests that hitting the fruit aisle might be a beneficial strategy. Certain fruits, rich in natural hormones and antioxidants, can aid in falling asleep more easily.
Mackintosh, a board-certified and licensed dietitian nutritionist, explained to Fox News Digital that some fruits are “rich in melatonin and antioxidants that help regulate circadian rhythms and repair cells overnight.” This insight comes at a time when many are looking for natural solutions to improve their sleep quality.
With the arrival of fall, which brings shorter days and less natural light, Mackintosh emphasizes the importance of supporting melatonin production. “This time of year, supporting melatonin naturally becomes even more important for sleep, mood, and metabolism,” she noted.
According to the Centers for Disease Control and Prevention (CDC), about 14.5% of Americans reported having trouble falling asleep “most days or every day” in 2020. This statistic underscores the growing need for effective sleep aids.
One fruit that stands out for its sleep-inducing properties is tart cherries. The Cleveland Clinic notes that tart cherries can help increase melatonin levels in the body. Melatonin is a natural hormone produced by the brain’s pineal gland, which plays a crucial role in regulating the sleep-wake cycle.
In addition to melatonin, cherries contain tryptophan, an amino acid that contributes to the production of serotonin and melatonin. Mackintosh recommends Montmorency cherries specifically, as they are known for their tart flavor and high melatonin content.
Another fruit that can aid sleep is kiwi. Mackintosh points to a study published in the National Library of Medicine, which found that consuming kiwis “significantly improved” sleep quality and duration. The four-week study, conducted in 2024, monitored the sleep and recovery of elite athletes, concluding that kiwi consumption led to better subjective sleep quality and daytime function.
Grapes are also highlighted as a potential sleep aid. Registered dietitian Anthony DiMarino informed the Cleveland Clinic that grapes contain a degree of melatonin, making them a suitable evening snack. “They don’t have a lot of calories, and they can potentially help you fall asleep,” DiMarino explained.
However, the way grapes are consumed is crucial for maximizing their benefits. DiMarino advises choosing grapes in their natural form rather than opting for processed alternatives like grape juice or raisins. “What’s most important is that you choose an option closest to its natural form,” he said.
Beyond dietary choices, Mackintosh emphasizes the importance of lifestyle factors in promoting better sleep. She recommends reducing exposure to blue light from screens in the evening and keeping the bedroom cool and dark. “Together, these diet and lifestyle choices create the foundation for deeper rest, better resilience, and long-term vitality,” Mackintosh concluded.
With these insights, incorporating tart cherries, kiwi, and grapes into your diet may offer a natural way to enhance sleep quality and overall well-being.
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