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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- National Institutes of Health: Melatonin
- Journal of Complementary and Alternative Medicine: Goji
- Journal of Complementary and Alternative Medicine: Goji
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Fruits to Help You Sleep
More than one-third of adults suffer from insomnia. This condition can lead to complications, including anxiety, hypertension, depression and cognitive dysfunction. Those suffering from chronic insomnia may become prone to opportunistic infections. Several natural interventions might help promote a restful sleep. People suffering from insomnia should consider using natural healing fruits as an alternative to strong pharmaceutical sedatives. A person suffering from insomnia should consult a qualified health care provider if symptoms persist for more than a few weeks or cause significant disruptions in daily life.
If you are experiencing serious medical symptoms, seek emergency treatment immediately.
Grapes
A 2005 study published in the Journal of the Science of Food and Agriculture confirmed that grapes contain melatonin. According to the U.S. National Institutes of Health, this antioxidant hormone appears to effectively treat jet lag, delayed sleep phase syndrome and insomnia. If eaten in large quantities before bed, foods containing melatonin might enable deeper sleep with fewer disruptions. Additionally, grapes are an excellent source of immune-supporting antioxidant phytonutrients such as anthocyanins and resveratrol.
- A 2005 study published in the Journal of the Science of Food and Agriculture confirmed that grapes contain melatonin.
- According to the U.S. National Institutes of Health, this antioxidant hormone appears to effectively treat jet lag, delayed sleep phase syndrome and insomnia.
Passion Fruit
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Passion fruit and passion flower both contain medicinal alkaloids, including the sedative compound harman. According to the National Institutes of Health, these botanical medicines have traditionally been used to treat anxiety, insomnia and restlessness. The compounds found in this versatile fruit might also theoretically treat asthma, bronchitis and other respiratory infections, but there is little evidence to support these traditional uses. Passion fruit is commonly available as a fresh, canned or frozen fruit.
- Passion fruit and passion flower both contain medicinal alkaloids, including the sedative compound harman.
- The compounds found in this versatile fruit might also theoretically treat asthma, bronchitis and other respiratory infections, but there is little evidence to support these traditional uses.
Goji
This high-antioxidant fruit, also known as wolfberry, has been used in the Himalayas as a traditional treatment for emotional disturbances, including anxiety and insomnia. This traditional use has earned goji the nickname "happy berry" in much of its native range. In a small-scale pilot study published by the Journal of Complementary and Alternative Medicine, participants drinking goji reported better sleep, easier awakening and higher energy levels than people who were drinking a placebo 1. Goji fruit is also potent source of carotenoid nutrients like lycopene, which, according to the American Cancer Society, might help to prevent several common forms of cancer.
- This high-antioxidant fruit, also known as wolfberry, has been used in the Himalayas as a traditional treatment for emotional disturbances, including anxiety and insomnia.
Related Articles
References
- Journal of Complementary and Alternative Medicine: Goji
- Flynn-Evans EE, Shekleton JA, Miller B, et al. Circadian phase and phase angle disorders in primary insomnia. Sleep. 2017;40(12):10.1093/sleep/zsx163. doi:10.1093/sleep/zsx163
- Salisbury-Afshar E. Management of insomnia disorder in adults. Am Fam Physician. 2018;98(5):319-322.
- Sun Q, Tan L. Comparing primary insomnia to the insomnia occurring in major depression and general anxiety disorder. Psychiatry Res. 2019;282:112514. doi:10.1016/j.psychres.2019.112514
- Hung CM, Li YC, Chen HJ, et al. Risk of dementia in patients with primary insomnia: a nationwide population-based case-control study. BMC Psychiatry. 2018;18(1):38. doi:10.1186/s12888-018-1623-0
- Guo HM, Liu M, Xiang YT, et al. Insomnia in adults with chronic hepatitis B, liver failure, and cirrhosis: A case-control study. Perspect Psychiatr Care. 2017;53(1):67-72. doi:10.1111/ppc.12138
Writer Bio
Juniper Russo, an eclectic autodidact, has been writing professionally since 2008. Her work has appeared in several online and print-based publications, including Animal Wellness. Russo regularly publishes health-related content and advocates an evidence-based, naturopathic approach to health care.