Certain fruits packed with natural hormones and minerals can help people fall asleep. (iStock)
"This time of year, as we shift into fall with shorter days and less natural light, supporting melatonin naturally becomes even more important for sleep, mood and metabolism," she added.
About 14.5% of Americans have trouble falling asleep "most days or every day" in 2020, according to the Centers for Disease Control and Prevention (CDC).
the body by the brain's pineal gland, which partially controls the sleep-wake cycle.
Cherries also have tryptophan, which is an amino acid used in the production of serotonin and melatonin, according to the CC.
Montmorency cherries are recommended as they are known for their tart and sour taste with high amounts of natural melatonin.
Kiwi
Kiwis show an improvement of subjective sleep quality and daytime function. (iStock)
Mackintosh says Kiwi is also helpful for falling asleep.
A study published in the National Library of Medicine found consuming kiwis "significantly improved" sleep quality and duration.
The four-week study done in 2024 followed the sleep and recovery of elite athletes.
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It concluded there was an improvement of subjective sleep quality and daytime function.
Grapes
"Instead of drinking grape juice or eating raisins, the original, unprocessed grape is where you’ll get the most nutrition." (Elina Shirazi)
Registered dietitian Anthony DiMarino told the CC that grapes are good for potentially aiding sleep.
"Grapes do have a degree of melatonin in them," says DiMarino.
"So they're a great evening snack. They don't have a lot For more Health articles, visit www.foxnews.com/health
He says how grapes are consumed is essential to receiving benefits.
"What's most important is that you choose an option closest to its natural form," said DiMarino.
"Syncing your evening routine with the natural decrease in daylight are equally important lifestyle strategies." (iStock)
He added that "instead of drinking grape juice or eating raisins, the original, unprocessed grape is where you'll get the most nutrition."
Mackintosh says beyond diet, lifestyle is also important.
She suggests reducing evening blue light exposure from screens, keeping the bedroom cool and dark.
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