A leading cardiologist has revealed the three fruits he recommends eating at night to improve sleep quality, support heart health and keep blood sugar levels stable while you rest.
While fruit is generally considered a healthy snack, some varieties contain higher levels of natural sugars that can trigger a spike in blood glucose before bedtime.
According to Malaga doctor Aurelio Rojas, that can lead to increased insulin activity and metabolic changes that may interfere with restful sleep.
Instead, he recommends choosing kiwi, blueberries and apples if you’re looking for a late-night snack.
Why kiwi tops the list
According to Rojas, kiwi is particularly beneficial before bed because it combines a low glycaemic index with high levels of vitamin C, a nutrient involved in the production of serotonin.
Several studies have linked kiwi consumption with improved sleep onset and better overall sleep quality. It also contains fibre that acts as a prebiotic, helping to nourish beneficial gut bacteria.
Researchers increasingly believe there is a strong connection between gut health and sleep through the so-called gut-brain axis, meaning a healthier microbiome could have a positive impact on mood, wellbeing and sleep patterns.
Blueberries may help reduce inflammation
Blueberries are another fruit Rojas recommends eating in the evening.
Rich in polyphenols, they have anti-inflammatory properties and do not cause significant blood sugar spikes.
Because of this, they allow the body to maintain more stable glucose levels overnight without placing additional strain on the metabolic system.
Emerging research also suggests that blueberry polyphenols may help support a more diverse and balanced gut microbiome, potentially contributing to better sleep and overall health.
Apples help keep you full overnight
The third fruit on the cardiologist’s list is the humble apple.
Rojas recommends eating it with the skin on, as it contains pectin, a soluble fibre that slows digestion and helps maintain a feeling of fullness for longer.
Because pectin slows the absorption of sugars in the intestine, it may help prevent blood sugar fluctuations during the night while reducing the chances of waking up hungry the next morning.
The fruits to limit before bedtime
Rojas advises avoiding fruits with a higher sugar load late in the evening, including bananas, grapes, mangoes and pineapple.
While these fruits may help some people feel sleepy initially, he warns they can increase the body’s insulin response and potentially lead to more fragmented sleep.
According to the cardiologist, poor-quality sleep can leave people feeling tired despite spending enough hours in bed and may also have longer-term consequences for cardiovascular health.
The perfect bedtime combination
For an even more balanced evening snack, Rojas recommends combining kiwi, blueberries or apple with natural kefir.
The fermented dairy drink provides protein and healthy fats, which slow the absorption of sugars from the fruit and help maintain steadier blood glucose levels overnight.
Kefir also contains probiotics that may support gut health and the gut-brain connection, potentially contributing to deeper and more stable sleep, particularly for people who frequently wake during the night.
