If you often find yourself staring at the ceiling long after lights out, the solution might not lie in fancy supplements or expensive gadgets, but in your fruit bowl. According to sleep expert Yoshi Kurihara, two fruits, kiwis and cherries, could make all the difference when it comes to nodding off more quickly and sleeping more soundly.

The advice could be even more helpful this month, as warm weather often makes it harder for people to fall asleep

“Many people underestimate the effect of nutrition on their sleep,” said Yoshi. “Certain fruits contain natural compounds that help regulate your body’s sleep–wake cycle, boost serotonin levels, and reduce inflammation, all of which contribute to deeper, more restorative rest.”

Once a simple breakfast staple, the kiwi has earned a new reputation as one of nature’s most effective bedtime snacks. Yoshi explains that research continues to back up its sleepy superpowers. “Kiwi fruit has been linked to improved sleep quality, better timing, and even longer sleep duration when eaten before bed,” he notes.

A study from Taipei Medical University, published in the Asia Pacific Journal of Clinical Nutrition, found that participants who ate two kiwis an hour before bed for four weeks fell asleep 35% faster and increased total sleep time by around 13%.

“That’s a noticeable difference, especially for those who struggle with insomnia or restlessness,” says Yoshi. “Kiwis are packed with serotonin, an important neurotransmitter that helps regulate sleep, mood, and digestion,” Yoshi explains.

“They also contain antioxidants like vitamin C and E, and nutrients such as folate, which play a role in reducing oxidative stress and supporting the body’s natural production of melatonin.”

Yoshi, from Cosybunks, adds that this combination works in harmony to support sleep patterns. “When we’re deficient in serotonin or melatonin, our body clock gets thrown off, leading to difficulty falling asleep or waking up frequently during the night,” he says.

“Kiwi can help rebalance that, and unlike supplements, it’s a gentle, natural way to do it.”

While kiwis shine thanks to their serotonin content, cherries, particularly tart varieties like Montmorency, bring another powerful sleep-promoting compound to the table: melatonin. “Cherries are one of the few fruits that naturally contain melatonin,” Yoshi explains.

“That’s the same hormone your brain releases to signal it’s time to wind down. Eating a small serving of cherries or drinking a small glass of tart cherry juice in the evening can help your body prepare for sleep more effectively.”

Recent findings back him up. A 2023 study from Louisiana State University found that consuming tart cherry juice increased total sleep time by over an hour in adults with insomnia. Yoshi points out that the benefits go beyond just more sleep, as it also improves sleep efficiency, meaning fewer interruptions during the night.

He adds: “Melatonin levels start to rise in the evening and peak in the middle of the night. By naturally topping up that supply, cherries essentially give your internal clock a little boost.”

Beyond melatonin, cherries are also rich in anthocyanins and tryptophan, both of which may support the body’s ability to fall and stay asleep. “They’re also anti-inflammatory, which helps your body relax and recover overnight, another often overlooked part of healthy sleep,” Yoshi notes.

When and how to eat them for the best results

Timing, according to Yoshi, is everything. “Ideally, you want to eat these fruits around an hour before bedtime,” he advises. “That gives your body enough time to absorb the nutrients and begin producing the hormones that trigger drowsiness.”

He also recommends pairing them with a light protein source such as Greek yoghurt, which can further enhance the availability of tryptophan, an amino acid that converts into serotonin. “Think of it like giving your body all the ingredients it needs to create the hormones that help you sleep,” he adds.

However, he cautions that portion control still matters. “Stick to one or two kiwis or a small bowl of cherries. Too much sugar right before bed might have the opposite effect.”

Avoiding habits that sabotage sleep

Of course, the fruits alone won’t do all the work if you’re undoing their effects with bad bedtime habits. Yoshi warns against common mistakes that interfere with your natural sleep rhythm. “Caffeine can linger in your system for up to ten hours,” he says. “That late-afternoon coffee or even a bar of dark chocolate can easily delay your sleep.”

He also points to exercise timing as a hidden culprit. “Working out too close to bedtime can raise your heart rate and body temperature, which tells your brain it’s time to stay alert rather than wind down,” he explains.

Newer research supports this. A 2024 study from the University of Adelaide found that vigorous evening exercise within two hours of bedtime reduced deep sleep by nearly 20%, compared to those who trained earlier in the day. “Morning workouts, on the other hand, help regulate your body clock and improve alertness during the day, while setting you up for better rest at night,” Yoshi says.

Creating your perfect night-time routine

Yoshi emphasises that sleep quality often comes down to consistency and routine rather than one single trick. “If you can combine the right food, the right habits, and a calming environment, you’ll see results much faster,” he says.

He suggests establishing a wind-down ritual: dim the lights, switch off screens, and maybe enjoy a small bowl of fruit while reading or listening to something relaxing. “Your body thrives on signals. When you do the same things every night before bed, it starts to anticipate sleep, and falling asleep becomes much easier.”

And while kiwis and cherries can’t replace medical treatment for chronic sleep disorders, they’re a low-cost, easy addition that might make a noticeable difference for many. “It’s such a simple change,” Yoshi says.

“You don’t need pills or complicated gadgets, just a couple of fruits you can find at any supermarket. Your body already knows how to sleep; sometimes it just needs the right support to remember how.”