Does Eating Blueberries Before Bed Help You Fall Asleep?

 by Dr. Steve Hruby
Reviewed by Dr. Steve Hruby

I am a chiropractor, father, husband, coach, entrepreneur, and motivational speaker. Feeling good about yourself is a choice: My mission is to transform lives through optimized health and overall well-being.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’ve been called a Data Ninja, The Fact Checker, and a Human Search Engine. I’m an indie content curator who does research daily, and quizzes myself on the important issues of the day.

blueberries before bed

Are you looking for an all-natural way to get restful sleep and recover faster? Try starting your nightly sleep routine off with freshly washed blueberries.

So, does eating blueberries before bed help you fall asleep? Eating blueberries before bed can help improve your quality of sleep and can also help reduce stress levels. Blueberries contain healthy antioxidants, which can help reduce inflammation and improve the body’s recovery process.

Also, it stimulates the body’s production of melatonin- a powerful hormone that helps regulate sleep. People who consume blueberries before bed improve their quality of sleep, higher alertness during the day, and enhanced cognitive skills.

Blueberries also contain high amounts of Vitamin C and magnesium, two nutrients that will help your body get into a relaxed state. Magnesium has relaxation benefits, while Vitamin C can help boost your immune system and ward off fatigue.

Keep reading as I take you through blueberries to answer the question, do blueberries help you fall asleep? 

Blueberries: An Unexpected Sleep Aid

Blueberries are an unexpected but powerful sleep aid. They have antioxidants and hence one of the fruits to eat at night. This help reduces inflammation and promotes better sleep. Blueberries contain high levels of magnesium. Magnesium improves sleep quality.

Magnesium is important for producing melatonin, which helps regulate our sleep-wake cycle. Blueberries are also a great vitamin C source, reducing stress and anxiety. This can help you relax and get better quality sleep.

Also, blueberries contain tryptophan, an amino acid that helps produce serotonin, a neurotransmitter involved in sleep. Eating blueberries and drinking pineapple juice before bed can help you fall asleep more quickly and easily.

Other Health Benefits

Wondering, are berries OK to eat at night? Introducing blueberries into your evening snacks or meal before bed promotes deeper and more restful sleep.

woman having a restful sleep

Not only that, but blueberries provide various other health benefits when consumed throughout the day.

Below are some other benefits:


Blueberries contain polyphenols and other anti-inflammatory agents that help reduce joint, bone, and muscle inflammation. This, in turn, can improve overall muscle health, reduce chronic pain and improve mobility.

Potent Antioxidant

Blueberries are famously full of powerful antioxidants, which help protect the body against oxidative stress. This helps fight ageing and decreases the risk of some age-related diseases, including heart disease and some types of cancer.

Eye Health

Eating blueberries before bed may help improve the health of the eyes. The powerful antioxidants found in blueberries help to protect the eyes from glaucoma, macular degeneration, cataracts, and other vision issues.

Immune System Booster

Blueberries have vitamins, minerals, and antioxidants, which all boost the immune system. Eating blueberries before bed helps to strengthen the immune system and protect the body from bacteria and viruses.

Reduce Stress

Blueberries can help reduce stress by containing essential vitamins and minerals like vitamin C, potassium, and magnesium. These nutrients help to reduce cortisol. The hormone causes stress levels in the body to increase.

Improve Brain Function

The flavonoids found in blueberries can improve the brain’s performance and boost its fuel supply. Eating blueberries before bed may improve your focus and memory. They help you learn more quickly and improve your overall cognitive function.

handing a bowl of blueberries

Improve Digestion

Blueberries are full of healthy dietary fiber, which can help improve your digestion and make it easier to detoxify your body. Fiber also helps to balance gut bacteria, regulate digestion and reduce toxins. Meaning eating blueberries can work wonders for your digestive system.

Who Should Not Consume Blueberries?

People who are allergic to blueberries should certainly not consume them. This can include individuals with environmental allergies or food allergies. This may cause hives, swelling, or anaphylaxis.

People sensitive to salicylates may also want to avoid blueberries. These fruits contain a larger concentration of this compound than most other fruits.

Moreover, people with glucose-6-phosphate dehydrogenase (G6PD) deficiency should stay away from blueberries. G6PD is an enzyme that helps cells break down glucose. Eating large amounts of blueberries can impact G6PD adversely and can result in hemolytic anaemia.

Thus, it is highly recommended that people should check with their doctor before consuming blueberries if they have G6PD deficiency.

People who have undergone surgery should not consume blueberries have antiplatelet properties, which can lead to excessive bleeding during or after the surgery.

Pregnant or nursing women should check with their physician before consuming blueberries, as the high presence of Vitamin K can harm pregnant women.

Are There Any Side Effects To Eating Blueberries?

Most people experience no side effects when eating blueberries, as they are generally well tolerated by many.

That said, some people may experience an allergic reaction to blueberries, and symptoms may include hives, itching, swelling of the lips and mouth, wheezing, and other respiratory problems. If any of these occur, seek medical attention immediately.

How Many Blueberries Should I Eat Each Day?

Nutritionists recommend eating at least 1 cup of blueberries per day. However, you should ensure that your daily fruit consumption varies and that you eat other fruits and vegetables.

taking blueberry on a white bowl


Can Blueberries Help You Lose Belly Fat?

Yes, blueberries can help you lose belly fat. Blueberries are high in fiber, minerals, and healthy antioxidants, making them a powerful diet aid for weight loss. They are also low in calories and antioxidants, which help reduce belly fat accumulation.

The antioxidants in blueberries help reduce inflammation which can lead to obesity. They also have high levels of manganese, which can help reduce fat storage in the abdominal region.

Lastly, blueberries can help you feel fuller for longer, decreasing your urge to indulge in unhealthy snacks. Ultimately, incorporating blueberries into your diet can prevent further belly fat accumulation. Also, it helps to burn existing fat for better weight loss results.

Are Blueberries High in Sugar?

Yes, blueberries are high in sugar. One cup of blueberries contains about 15 grams of sugar, about 3.6 teaspoons. This is about the same amount of sugar as a small cake. Blueberries are also high in fructose, a sugar naturally found in fruits.

Fructose gets metabolized differently than other sugars, so it does not cause a spike in blood sugar levels. Despite their high sugar content, blueberries are still a healthy food. They have antioxidants, vitamins, and minerals and are a good source of dietary fiber.

Eating blueberries in moderation can be part of a healthy diet. They can get enjoyed as a snack, added to yogurt or oatmeal, or used in baking.

Can Blueberries Make Your Blood Thinner?

Yes, blueberries can make your blood thinner. This is because blueberries contain a compound called anthocyanin, a flavonoid type. Anthocyanin reduces the risk of blood clots and improves circulation.

It also helps to reduce inflammation, which can lead to a decrease in blood clotting. Additionally, blueberries are high in vitamin K, which helps to regulate blood clotting. Vitamin K also helps to reduce the risk of stroke and heart attack.

tiny blood on a finger

Therefore, eating blueberries can help to thin your blood and reduce the risk of cardiovascular disease. However, it is important to note that blueberries should not get used as a substitute for prescribed blood thinners.

You must speak to your doctor before changing your diet if you are on blood thinners.

What Fruits Should You Eat Before Going To Bed?

Fruits are a great snack before bed because they have vitamins and minerals that can help you get a good night’s sleep. Eating fruit before bed can help you relax and get ready for sleep.

The best fruits to eat before bed include bananas, apples, pears, oranges, and kiwis.

Bananas are a source of magnesium and potassium, which can help relax your muscles and help you sleep better.

Apples contain fiber and can help you feel full before bed. Pears have antioxidants and can help reduce inflammation.

Oranges are a perfect source of vitamin C and can help boost your immune system.

Lastly, kiwis are a great source of vitamin E and can help reduce stress. Eating these fruits before bed can help you get a good night’s sleep and wake up feeling refreshed.


Eating blueberries before bed can be a great way to help you fall asleep. Do blueberries have melatonin? Blueberries are a natural source of melatonin, a hormone that helps regulate your sleep-wake cycle. Consuming blueberries before bed can help you fall asleep faster and stay asleep longer.

Blueberries are also a great source of antioxidants, which can help reduce inflammation and improve overall health. Eating blueberries before bed can also help reduce stress and anxiety, making it easier to fall asleep. 

Additionally, blueberries are a perfect source of fiber, which can help keep you feeling full and satisfied throughout the night.

If you’re looking for a natural way to help you fall asleep, try eating a handful of blueberries before bed. Not only will they help you fall asleep faster, but they’ll also provide you with various health benefits.

Plus, they’re delicious! Remember to explore healthy reasons to eat celery before bed as you enjoy the benefits of blueberries.

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