Sleep expert Dr Michael Breus explains the benefits of eating one fruit before bed, thanks to its high magnesium content that supports relaxation and a natural sleep cycle

A common fruit has been dubbed by a doctor as 'nature's sleeping pill', with suggestions it could help people nod off more quickly. The 'Sleep Doctor', Dr Michael Breus, recommended eating a banana before bedtime for improved sleep quality.

Challenging the widespread assumption that bananas provide an energy boost in the morning, Dr Breus highlighted their health benefits when consumed before sleep. Beyond bananas, other fruits have been championed for their sleep-enhancing properties by the sleep specialist.

He said in his TikTok video: "People ask me all the time, 'what are some good positive foods for sleep?' So I've assembled a few here, let's check them out."

Discussing other fruits, he explained: "Kiwis actually help promote serotonin in the brain which is the calming hormone, helping to relax you a little bit before bed. Bananas are actually called nature's sleeping pill - believe it or not - they are loaded with magnesium."

Additionally, Dr Breus suggested yoghurt as a helpful pre-bedtime snack.

He noted: "A lot of people are low in calcium and we can get calcium from things like Greek yoghurt which is a very essential byproduct in the sleep process.

"And believe it or not, pineapple has a lot of melatonin," reports Surrey Live.

Bananas are packed with magnesium, a vital nutrient for relaxation and sleep, making them an outstanding option.

A medium-sized banana (126 grams) provides around 34mg of magnesium, equating to roughly 8% of the recommended daily intake.

Studies suggest that magnesium plays a key role in maintaining a healthy circadian rhythm, the body's natural internal clock that governs sleep patterns.

Furthermore, research has revealed that a daily supplement of 500mg of magnesium could boost melatonin production while lowering cortisol levels, the hormone associated with stress.

This follows as while many of us restrict our caffeine intake in the evening to avoid disrupted sleep, the same can't be said for alcohol. However, experts say you should be mindful that a glass of wine or pint of beer can have negative repercussions at night.

Sleep specialists at Bed Kingdom said: "While alcohol can often make you fall asleep faster, drinking it close to bedtime can cause fragmented sleep and can be the cause of frequent waking throughout the night.

"Studies have found that drinking alcohol within four hours of bedtime can negatively affect sleep continuity and duration, leading to longer 'wake after sleep onset' (WASO), where you wake up during the night and struggle to get back to sleep.

"If you are having trouble staying asleep after an evening drink, try to have your last drink around four hours before you go to bed to ensure that your body has had ample time to digest and metabolise the alcohol before you try to fall asleep."