Kiwi fruit, bananas, cherries - and other foods to help seniors sleep at night

If you’re looking for foods to help you sleep, you may be surprised to find that many everyday fruits and foods may help you drift off peacefully.  

But with the noisy world of social media and misinformation, it can be tricky to understand what is helpful and credible, and what is an unhelpful myth. 

So, let’s delve into the scientific research and discover which foods may support better sleep. 

Key takeaways: 

• Some studies have shown that kiwi and tart cherries may help improve sleep quality. 

• Light, nutritious snacks before bed can support sleep. 

• Heavy, spicy or fatty foods and alcohol should be avoided before bedtime. 

What are the best foods to eat before bed? 

Eating a large meal close to bedtime forces your body to focus on digestion instead of prioritising the processes involved in restful sleep. Ideally, allow 90 minutes to 2 hours between your last meal and sleeping.  

However, going to bed hungry can wake you up or stop you from sleeping altogether, so a light snack before bed can help. 

For your best bet, choose snacks containing some of the following vitamins, nutrients, and ingredients: 

• Tryptophan, an amino acid that the body converts to serotonin and then the sleep hormone, melatonin. 

• Magnesium and potassium, which help relax muscles and calm the nervous system. 

• Melatonin, which is naturally present in foods such as kiwis and tart cherry juice. 

• Vitamin B6, which helps the body convert tryptophan into melatonin. 

Fruits to eat for better sleep  

Kiwi fruit and sleep - does eating kiwi fruit actually make a difference? What the science says 

In 2011, a study published in the Asia Pacific Journal of Clinical Nutrition looked at the impact of eating two kiwi fruits an hour before bedtime in adults who reported sleep problems. After four weeks, participants reported falling asleep faster, sleeping for longer, and fewer awakenings. 

Then, in 2017, a randomised controlled trial involving 74 students with chronic insomnia symptoms compared kiwi fruit with pear. Kiwis came out ahead on subjective sleep quality. 

Another small pilot study from Umm Al-Qura University in 2024 suggested that eating kiwi fruit before bedtime could improve sleep quality in people with sleep problems. 

More rigorous research is needed, but the evidence surrounding kiwi fruit and sleep is promising.  

Tart cherry juice and sleep - nature’s melatonin? 

Recently, social media has promoted the supposed benefits of tart cherries and sleep. Is this a fad, or is there actual scientific evidence? 

A 2012 study published in the European Journal of Nutrition found that drinking tart cherry juice increased melatonin levels and improved sleep efficiency in healthy adults. 

Another 2010 pilot study involving older adults also found promising results. Tart cherry juice reduced insomnia symptoms compared with placebo. 

While research into cherries and sleep is limited, it could still be worth adding the fruit to your diet.  

Do avocados help you sleep?  

New research published in the Journal of the American Heart Association suggests that eating avocados may improve your sleep. But take this with a pinch of salt - it’s supported by the avocado industry itself. 

More credible research is needed to see whether they can improve your sleep, but the bottom line is that avocados are a healthy food.  

Bananas, almonds and walnuts - the melatonin-building blocks  

There is interesting research around bananas and sleep. A 2013 study in the Journal of Pineal Research found that eating bananas increased melatonin levels in a small group of healthy males. However, the study didn’t show whether their sleep improved or if they had pre-existing sleep problems.  

If you’re curious about whether bananas and almonds help you sleep, they can make a good, balanced bedtime snack.  I personally love having a few slices of banana with a handful of nuts before bed. 

Walnuts are also a great source of magnesium and tryptophan, and studies are underway to see if they improve sleep. So, watch this space. 

Still got trouble sleeping? Or wondering, ‘What else can I try?’ Discover Dr Nerina’s 5 non-negotiables for better sleep 

Other foods to know about 

Passion fruit 

There’s less credible research into passion fruit and sleep. But as passion fruit is full of nutrients, it’s still good for you.  

Dates 

Dates can be very sweet and could spike your blood sugar, so be mindful of eating them before bedtime on their own. 

Greek yoghurt 

Greek yoghurt is a great bedtime snack. The protein in the yoghurt can keep you feeling full throughout the night. 

What is the best bedtime snack for seniors? 

Do you wake up during the night feeling hungry? Are you very active during the day or do a lot of exercise? And is your weight well controlled? 

If you answered ‘yes’, a small bedtime snack may be helpful. Why not give my favourites a go: 

• A small bowl of full-fat Greek yoghurt topped with half a chopped banana, or a small sprinkle of chopped nuts or chopped kiwi fruit. 

• A small cup of whole milk or almond milk with a couple of oatcakes topped with nut butter. 

• A small bowl of oatmeal porridge with milk and a few chopped nuts. 

What foods should I avoid before bedtime? 

Having a heavy, spicy or fatty meal can make you feel uncomfortable and disrupt your sleep. 

Alcohol is also disruptive to your sleep, as it is both a relaxant and a stimulant. You may fall asleep quickly, but then the stimulant effect kicks in and disrupts the sleep cycle.  

You can read more about what happens when you sleep and the structure of the sleep cycle in a previous article. 

Fall asleep comfortably 

There are no quick fixes for getting a good night’s sleep. But many things can help - including creating the right sleeping environment.  

That’s why I recommend Oak Tree Mobility’s adjustable beds. Designed to offer unlimited sleeping positions and customisable support, they provide optimal comfort for the restful night’s sleep you deserve. 

Discover more about adjustable beds 

FAQs: What should seniors eat before bed?  

What to eat 30 minutes before bed? 

If you need a bedtime snack, keep it small and low in sugar. Good options include a banana with a handful of almonds or walnuts, a small bowl of full-fat Greek yoghurt with chopped banana, nuts or kiwi fruit, or a piece of wholemeal toast with almond butter. 

What fruit will make me sleepy? 

There’s evidence that kiwi fruit may have a beneficial effect on sleep. Kiwis contain antioxidants and serotonin, and studies suggest eating them before bedtime could help you fall asleep faster and sleep longer.  

Does Greek yoghurt help you sleep? 

Yes, Greek yoghurt can help sleep quality. A small bowl of full-fat Greek yoghurt is one of my favourite pre-bedtime snacks. Try topping it with half a chopped banana, a small sprinkle of chopped nuts or some chopped kiwi fruit. 

Are walnuts good for sleep? 

Walnuts are great for sleep as they contain natural melatonin and are a good source of magnesium and tryptophan, which are involved in the sleep process. More credible research is needed to establish whether eating walnuts actually improves sleep. 

Is it better to sleep hungry or full? 

Neither is better. A large meal close to bedtime can disrupt sleep, but low blood sugar can also wake you up or prevent you from getting to sleep. If you tend to wake during the night feeling hungry, a small bedtime snack may be helpful.  

What's the worst thing to eat before going to bed? 

Heavy, spicy, fatty and highly processed foods are the worst foods to eat before bed. Alcohol is also highly disruptive to sleep. Although it may help you fall asleep quickly, it can disrupt the sleep cycle and affect both deep and REM sleep. 

Sources and further reading 

• Lin HH et al. (2011), Asia Pacific Journal of Clinical Nutrition — kiwi fruit and sleep. 

• Nødtvedt et al. (2017) — kiwi versus pear and sleep outcomes. 

• Howatson et al. (2012), European Journal of Nutrition — Montmorency tart cherry juice, melatonin and sleep. 

• Pigeon et al. (2010), Journal of Medicinal Food — tart cherry juice and sleep in older adults. 

• Banana/melatonin study, Journal of Pineal Research (2013). 

• Damani et al. Journal of the American Heart Association (2025).