Is Pineapple a Sleep Aid?

Do you have trouble getting a good night’s sleep?

Then you are not by yourself. The National Institutes of Health estimates that 50–70 million adults in the United States suffer from persistent sleep disorders. If you’ve previously experimented with natural sleep aids, such as consuming chamomile tea or taking melatonin supplements, pineapple may be another option.

Why Does Sleep Get Better With Pineapple?

Pineapple Promotes Melatonin Synthesis

The hormone melatonin, sometimes referred to as the “sleep hormone,” is essential for controlling your circadian rhythm. Research suggests that consuming tropical fruits like pineapple may raise melatonin levels in the body, according to Graciously Nourished’s registered dietitian nutritionist and intuitive eating dietitian Kelsey Kunik, RDN. (In fact, melatonin levels in study participants were increased by 266% when pineapple was consumed, according to previous research published in the Journal of Agricultural and Food Chemistry.) According to research published in the Journal of Food Composition and Analysis in 2021, pineapple also has serotonin and tryptophan in addition to a small amount of melatonin. These compounds aid in the body’s synthesis of melatonin.

Vitamin C Is Found in Pineapples

According to the USDA, a cup of pineapple contains 79 milligrams of vitamin C, or nearly 90% of the recommended Daily Value. Pineapples are an excellent source of this important nutrient. According to research published in the European Journal of Nutrition in 2022, vitamin C can boost serotonin production. Harvard Medical School states that the neurotransmitter serotonin aids in mood and sleep regulation.

Magnesium-Packed Pineapple

According to the USDA, pineapples have 20 mg of magnesium per cup, or about 5% of the DV. Due to magnesium’s well-known ability to relax muscles, it may be possible to calm your nervous system and facilitate relaxation and sleep. A review published in Biological Trace Element Research in 2023 found a link between higher magnesium levels and higher-quality sleep.

A Good Source of Fiber Is Pineapple

While fiber might not help you fall asleep, it can help you avoid the late-night snack cravings that keep you awake at night. According to the USDA, one cup of fresh pineapple chunks contains approximately 2 grams of dietary fiber, making pineapples a good source of fiber. Foods high in fiber take longer to digest, so you can feel satisfied and fuller for longer. Pineapples make a great snack before bed!