How Eating Dried Fruit Before Bed Could Help You Sleep, Lose Weight & More!

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Last Updated on March 1, 2023 by theworldofsleepstaff

Adding dried fruit to your night-time routine may be an excellent way to promote better sleep and overall health.

Dried fruits contain various vitamins and minerals, fibre and natural sugar, which can provide a filling snack before bedtime, without overeating.

Additionally, the slow release of energy from dried fruit helps to regulate your blood sugar levels, helping to prevent a late-night energy crash that could disrupt your sleep.

In this article, we’ll explore the many benefits of eating dried fruit before bed – as well as some side effects – and how to incorporate it into your night routine. Let’s get started!

Note: This content is not intended to replace medical advice or treatment. Please consult a healthcare professional for any health-related issues.

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What Happens When We Eat Dried Fruit At Night?

Eating dried fruit before bedtime can provide several benefits, such as improved sleep quality, increased energy and mental clarity, reduced stress levels, better digestion, and boosted immunity.

The natural sugar content of dried fruit helps to boost your energy levels without causing a spike in blood sugar, as other sugary snacks would.

That slow release of energy from dried fruit can therefore help to keep your blood sugar levels stable throughout the night, which can help you sleep more soundly.

Also, the fibre in dried fruit helps keep your digestive system running smoothly and may also prevent late-night cravings and therefore stop you from snacking on larger meals.

However when eating dried fruit before bed, it’s important to consider portion size.

Aim for no more than one serving of dried fruit per night, roughly a quarter cup is best. Overeating may cause blood sugar levels to spike and disrupt your sleep. And overeating fibre too close to bedtime can cause digestive issues like bloating, cramping, and gas.

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11 Of The Best Types of Dried Fruit To Have At Night

1. Raisins

Raisins contain antioxidants and minerals, including vitamin C, potassium, and iron.

This can help to boost your immune system and provide an energy boost before bedtime.

2. Dates

Dates contain plenty of natural sugars that can give you energy when you need it most.

They also contain plenty of magnesium, a mineral that helps to reduce stress and regulate your sleep cycle.

3. Apricots

Apricots are full of vitamin A, necessary for healthy vision and immune system function. Natural sugars also provide an energy boost before bedtime.

4. Prunes

Prunes are a rich source of vitamin K, which plays a vital role in helping your body absorb calcium and other minerals. They also help to regulate blood sugar levels while providing energy before bed.

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5. Figs

Figs contain plenty of antioxidants, fibre, potassium, and iron. In addition, natural sugars can provide an energy boost before bedtime.

6. Pears

Pears are a great source of fibre and vitamins C and K. Also, the natural sugars in pears help regulate blood sugar levels while providing an energy boost before bed.

7. Plums

Plums are rich in antioxidants, as well as vitamins A and C. They also contain natural sugar that can provide an energy boost before bed.

8. Apples

Apples are a great source of vitamin C, iron, and fibre. In addition, the natural sugars in apples help to regulate blood sugar levels while providing an energy boost before bedtime.

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9. Bananas

Bananas are high in potassium, a mineral that helps to regulate nerve and muscle function. They also contain natural sugars that can boost your energy before bedtime.

10. Pineapple

Pineapple is packed with antioxidants, vitamin C, and the enzyme bromelain, which can help reduce inflammation. In addition, the natural sugars in pineapple provide an energy boost before bedtime.

11. Mangoes

Mangoes are rich in vitamin C, antioxidants, and beta-carotene, a powerful antioxidant that helps protect the skin from sun damage. They also contain natural sugars that can boost your energy before bedtime.

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Top 14 Benefits of Dried Fruit Before Bed

1. Nutritional Value

Dried fruit contains essential vitamins and minerals such as iron, potassium, vitamin A and antioxidants. Eating a small serving of dried fruit before bed gives your body the nutrients to replenish and prepare for the next day.

2. Improved Digestion

The fibre content in dried fruit helps to improve digestion by promoting regular bowel movements and relieving constipation, which can be beneficial when eaten before bed.

3. Stress Relief

Dried fruit is a natural source of tryptophan, an amino acid that can help reduce stress levels and promote better sleep. Eating dried fruits before bed can help your body to relax, aiding in more restful sleep.

4. Improved Heart Health

Dried fruit contains polyphenols, potent antioxidants that can help reduce cholesterol levels and improve heart health.

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5. Healthy Weight Management

Eating dried fruit before bed can help to satisfy hunger cravings without adding too many extra calories to your diet. Additionally, the fibre in dried fruit helps you feel fuller for longer, making it easier to stick to a healthy diet.

6. Improved Mood

Eating dried fruits before bed can give you an energy boost that can help to improve your mood and reduce feelings of anxiety or depression.

7. Increase in Energy

The natural sugar content in dried fruit helps provide a slow release of energy, which can keep you energized until morning without disrupting your sleep.

8. Reduced Inflammation

Eating dried fruit before bed can help reduce inflammation, which may benefit those suffering from chronic pain or other inflammatory diseases.

9. Improved Brain Function

The antioxidants in dried fruit improve brain function and focus, making it easier to stay focused and think clearly.

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10. Improved Immunity

The vitamins, minerals and antioxidants in dried fruit can help to strengthen the immune system, making it easier for your body to fight off infection.

11. Reduced Risk of Diabetes

Eating a small portion of dried fruit before bed can help to regulate blood sugar levels, reducing the risk of developing diabetes.

12. Improved Skin Health

The antioxidants in dried fruit can help to nourish and protect the skin from damage, promoting a healthy-looking complexion.

13. Reduced Risk of Macular Degeneration

Eating dried fruit before bed can help to reduce the risk of age-related macular degeneration, an eye disease that can cause blindness.

14. Improved Bone Health

The minerals and vitamins in dried fruit can help to promote stronger bones and improve bone density, reducing the risk of osteoporosis.

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Top 12 Tips to Help You Reap All the Benefits of Eating Dried Fruit

1. Choose organic, unsulfured varieties of dried fruits whenever possible. These are free from added preservatives, sugar and artificial ingredients that can reduce the health benefits of this food.

2. Stick to a portion size of 1/4 to 1/2 cup of dried fruit per serving. This will help you avoid consuming too many extra calories while giving you the energy boost you need.

3. Choose different dried fruit types to ensure you get various vitamins and minerals. Some great options include apples, apricots, figs, dates and raisins.

4. Make sure to drink plenty of water when eating dried fruit. This will help you to stay hydrated and prevent any potential stomach upset.

5. Avoid adding sugar or artificial sweeteners to your dried fruit, which can reduce its nutritional value.

6. If you’re looking for a quick snack, combine dried fruit with nuts and seeds to add protein and healthy fats.

7. Add dried fruit to your morning cereal or oatmeal for a nutritious start.

8. Use dried fruit as an ingredient in smoothies, muffins and other baked goods to add flavour and nutrition.

9. Add dried fruit to salads for a pop of natural sweetness and crunch.

10. Dried fruit can also be added to savoury dishes such as stir-fries, curries and pilafs.

11. Remember that dried fruit is still a concentrated source of calories and should only be consumed in moderation.

12. Be bold and experiment with different types of dried fruit to find a combination you love.

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Side Effects Of Eating Dried Fruit Before Bed

1. It may cause stomach upset or indigestion if consumed in large quantities.

2. Can lead to a spike and crash in blood sugar levels when eaten in excess, leading to fatigue and irritability.

3. Overeating dried fruit may contribute to weight gain due to its high sugar content.

4. Eating dried fruit that has been treated with sulfur dioxide or other preservatives can be harmful to your health.

5. Consuming too much dried fruit may lead to tooth decay due to the increased sugar and acidity levels in the mouth.

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Incorporating Dried Fruit Into Your Nighttime Routine

Incorporating dried fruit into your nightly routine is an easy way to reap the benefits of this nutritious food.

A small portion of dried fruit before bed can provide your body with nutrients and energy while also helping to reduce stress levels and improve sleep quality.

Additionally, you can enjoy dried fruit as a healthy snack throughout the day, making it easy to reap the health benefits of this nutritious food.

From adding it to your breakfast cereal to snacking it throughout the day, incorporating dried fruit into your diet can be a simple and delicious way to improve your overall health.

So why not add some dried fruit to your nightly routine? It could be just what you need for a good night’s sleep.