These common fruits offer many health benefits, and don’t hesitate to include them in your diet for better sleep.

For older adults, sleep difficulties are a very common problem. Chronic sleep deprivation not only makes the body tired and impairs memory but also increases the risk of developing many serious diseases. Therefore, improving sleep quality is essential for maintaining good health and improving the quality of life.

In addition to maintaining a consistent sleep schedule, limiting caffeine or stimulants, adding fruits that are rich in nutrients can also help the body fall asleep more easily.

Several familiar fruits containing melatonin (the sleep-regulating hormone), tryptophan (a precursor to melatonin), magnesium, and other vitamins and minerals have been scientifically proven to benefit sleep, according to Verywell Health.

1. Bananas

Bananas are considered a "golden friend" for sleep because they contain potassium, magnesium, and tryptophan—the trio of nutrients that help relax muscles, soothe the nervous system, and promote deep sleep. In addition, the natural carbohydrates in bananas help enhance the effectiveness of tryptophan, allowing you to fall asleep faster. Bananas are common and affordable in Vietnam, with minimal preservation risks.

2. Strawberries

Strawberries are rich in melatonin, vitamin C, and vitamin B5. These ingredients not only boost serotonin production—melatonin's precursor in the brain—but also strengthen the immune system and improve digestion. Therefore, strawberries are an excellent choice for improving sleep quality.

3. Oranges

Oranges are well-known for their high vitamin C content. However, this fruit also contains melatonin and vitamin B6. Vitamin C helps reduce stress hormones, while vitamin B6 plays a crucial role in converting tryptophan into melatonin, which supports better sleep.

4. Grapes

Grapes are a natural source of melatonin and contain many valuable antioxidants. Specifically, the magnesium in grapes helps relax the nervous system, while the fiber content provides a feeling of fullness, reducing the likelihood of waking up during the night.

5. Pineapple

Pineapple contains melatonin, tryptophan, and the enzyme bromelain—compounds with anti-inflammatory properties that help relax muscles. Therefore, eating pineapple or drinking pineapple juice is not only beneficial for digestion but also helps make sleep deeper and more comfortable.

6. Avocados

Avocados are a delicious, fatty fruit rich in magnesium and fiber, which supports melatonin production and regulation. The fiber in avocados also improves digestion, contributing to stable and high-quality sleep.

In addition to these six fruits, studies have shown that cherries and kiwis are also beneficial for natural sleep. These are excellent supplementary options to diversify your healthy daily diet.

To optimize benefits, experts suggest consuming these fruits 1-2 hours before bed. Combined with a healthy lifestyle, you'll be able to achieve natural, deep, and complete sleep.