After a long, stressful day, we all look forward to a peaceful night's rest.

But sometimes, despite feeling exhausted, sleep just won't come. You might have tried everything—from winding down with a warm bath to turning off your screens—but what if the answer to better sleep was right in your kitchen?

Certain fruits contain natural compounds that can help promote relaxation and improve your sleep quality. So, why not incorporate them into your evening routine? Here's a look at some of the best fruits that can help you sleep better at night.

Cherries: The Sleep-Inducing Powerhouse

If you're struggling with sleepless nights, cherries should be at the top of your list. Cherries, especially tart varieties like Montmorency cherries, contain melatonin, a hormone that regulates the sleep-wake cycle. Studies have shown that consuming cherries or drinking tart cherry juice can increase melatonin levels and improve sleep duration.

Here's how you can use cherries for better sleep:

• Enjoy a handful of fresh cherries as an evening snack.

• Opt for tart cherry juice, but make sure it's 100% juice with no added sugars.

Tip: Drink a small glass of tart cherry juice about an hour before bed to help you fall asleep faster and stay asleep longer.

Bananas: A Natural Relaxant

Bananas are not only delicious but also packed with magnesium and potassium—two minerals that help relax muscles and nerves. They also contain tryptophan, an amino acid that your body uses to produce serotonin, which later converts into melatonin. By eating a banana before bed, you're essentially giving your body the building blocks it needs to encourage better sleep.

Here's a simple way to enjoy bananas for sleep:

• Have a banana as a snack, either on its own or with a small handful of nuts for a balanced, sleep-promoting treat.

• Make a banana smoothie with almond milk and a sprinkle of cinnamon to soothe your body before bed.

Pro Tip: Add a small amount of nut butter (like peanut or almond butter) to your banana for an extra dose of magnesium, which aids in muscle relaxation.

Pineapple: The Tropical Sleep Helper

Pineapple is often overlooked when it comes to sleep, but it contains a variety of nutrients that can help. Notably, pineapple is rich in bromelain, an enzyme that can reduce inflammation and promote relaxation. Additionally, pineapple boosts serotonin levels, which can help regulate your mood and sleep patterns.

Here's how to use pineapple to aid sleep:

• Enjoy a small bowl of fresh pineapple about an hour before bedtime.

• Add pineapple to a fruit salad with other sleep-friendly fruits like kiwi and berries for a refreshing evening treat.

Tip: Pineapple also has high water content, which helps keep you hydrated through the night, promoting better overall rest.

Kiwi: A Surprisingly Powerful Sleep Aid

Kiwi is another fruit that has gained attention for its sleep-enhancing properties. A study conducted on adults showed that those who ate two kiwis one hour before bed for four weeks experienced improved sleep quality, increased sleep duration, and a faster time to fall asleep. This is likely due to the high levels of antioxidants and serotonin in kiwis.

To enjoy kiwi for better sleep, try this:

• Slice up a kiwi and have it as a refreshing snack before bed.

• Make a simple kiwi smoothie with yogurt and honey to enjoy the benefits of this sleep-inducing fruit.

Pro Tip: Keep your kiwi in the fridge for a cool, refreshing treat that's easy on your stomach right before bed.

Apples: Fiber and Relaxation in One

Apples might not be the first fruit you think of when it comes to sleep, but they're packed with fiber and natural sugars that can help you unwind. Apples also contain a small amount of melatonin, which helps your body naturally prepare for sleep. They're also a great way to regulate blood sugar levels, preventing spikes and crashes that could interfere with your sleep.

Try this:

• Have an apple with a sprinkle of cinnamon before bed for a warm, comforting snack that won't weigh you down.

• Pair apples with a small portion of cheese for a balanced, relaxing snack. The protein in cheese combined with the apple's natural sugar helps keep you satisfied throughout the night.

Tip: Eating an apple before bed is a great way to curb late-night cravings while helping your body wind down for a restful sleep.

Other Sleep-Friendly Fruits

While cherries, bananas, pineapple, kiwi, and apples are some of the top sleep-inducing fruits, there are others that can also help you rest better. Consider adding the following to your evening routine:

1. Pears: Pears are a great source of fiber and antioxidants, which can help regulate digestion and promote a sense of calm before bed.

2. Grapes: Grapes contain melatonin, making them another excellent option for a pre-bedtime snack. They also help promote hydration, which can lead to deeper, more restorative sleep.

3. Berries: Blueberries, raspberries, and strawberries are packed with antioxidants and vitamin C, which help reduce stress and improve sleep quality.

Making Fruit Part of Your Bedtime Routine

If you're serious about improving your sleep, incorporating these fruits into your evening routine can make a real difference. You don't have to go overboard—simply adding a small serving of fruit before bed can be enough to enhance your relaxation and help you fall asleep faster. And don't forget that consistency is key! The more you make sleep-friendly fruits a part of your routine, the better your chances of enjoying a peaceful, restful night's sleep.

So, next time you're wondering why you can't seem to drift off, consider reaching for a handful of cherries or a banana. With nature's sleep aids at your fingertips, sweet dreams could be just a bite away!