tart cherries

Healthy Foods: Midnight Munchies That Tuck You In: 4 Foods That Won’t Ghost Your Sleep

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Forget counting sheep—these four foods will have you snoozing before you hit sheep number seven. Eat them in moderation, about an hour before bed, and your pillow might just write you a thank-you note.

Bananas

Why: Bananas contain magnesium and potassium—two minerals that help relax muscles—and a bit of tryptophan, a precursor to serotonin and melatonin. Basically, they’re the sleepytime smoothie nature wrapped in a yellow jumpsuit.

Almonds

Why: A small handful of almonds delivers magnesium and healthy fats, which support stable blood sugar and may help reduce nighttime wakefulness. Plus, chewing them gives your jaw a gentle bedtime workout.

Tart Cherries or Tart Cherry Juice

Why: Tart cherries are one of the few natural sources of melatonin, the hormone that regulates sleep cycles. A small glass or a handful is like nature’s lullaby—without the guitar.

Cooked Oats (Yes, Even at Night!)

Why: Oats are a complex carb that helps tryptophan reach the brain and convert to serotonin. A small warm bowl with almond milk before bed? That’s a hug in a spoon.

Healthy Foods: Dried Fruit Smackdown: Who’s the Healthiest Snack in the Ring?

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Ladies and gentlemen, grab your trail mix and tighten your sweatbands—because it’s time for the Ultimate Dried Fruit Showdown! In the left corner, we’ve got Fig “The Fiber Fiend” Newton. In the right? Banana “The Carb Bomb” Peelout. We’re ranking these chewy champs from the heavyweight of health down to the featherweight of “eh, eat in moderation.” Spoiler: some of your fruity favorites may be hiding behind sweet little lies.

1. Figs – “The Gut Gladiator”

Why figs win:

Packed with fiber like your grandma’s couch cushions and loaded with calcium, potassium, and antioxidants, dried figs are basically the personal trainer of dried fruit. They help digestion, stabilize blood sugar, and support bone health. Bonus: they don’t need to be soaked, smoked, or sweetened—they show up ready to rumble.

Scorecard:

  • Fiber: ✅
  • Natural sugar: Moderate
  • Micronutrients: Calcium, iron, magnesium
  • Smackdown move: Gut punch to constipation

2. Tart Cherries – “The Inflammation Eliminator”

Why they take silver:

These sour little bad boys are muscle recovery royalty. Rich in antioxidants and anti-inflammatory compounds, tart cherries have been linked to reduced post-workout soreness and better sleep. Yes, they fight inflammation and insomnia—basically, they’re the ninja of the dried fruit world.

Scorecard:

  • Fiber: ✅
  • Natural sugar: Moderate
  • Micronutrients: Vitamin C, melatonin, anthocyanins
  • Smackdown move: Sleeper hold on sore muscles

3. Raisins – “The Tiny Titan”

Why raisins land in the middle:

Raisins are like the reliable tag team partner—solid, supportive, but not exactly flashy. They’ve got iron, potassium, and boron (good for bones), but their sugar content is higher and they’re a bit sticky on the glycemic index. Great in moderation—just don’t let them suplex your blood sugar.

Scorecard:

  • Fiber: Decent
  • Natural sugar: High
  • Micronutrients: Iron, potassium, antioxidants
  • Smackdown move: Iron elbow to fatigue

4. Dates – “The Sugar Sledgehammer”

Why they’re powerful but need limits:

Yes, they’re high in fiber and minerals like magnesium and potassium. But dates are also loaded with sugar. Think of them as the heavyweight lifter who forgot leg day. Delicious and nutrient-rich—but too many and you’ll feel like you’re climbing a glucose mountain.

Scorecard:

  • Fiber: ✅
  • Natural sugar: Sky-high
  • Micronutrients: Magnesium, potassium, B6
  • Smackdown move: Body slam of sweetness

⚠️ 

5. Dried Bananas – “The Candy Coated Contender”

Why they finish last:

Dried bananas could be healthy—if they weren’t often fried or sweetened into little sugar grenades. Even unsweetened banana chips are carb-heavy and low on fiber. If they’re in your snack bag, treat them like your ex: fun in small doses, but don’t bring them home.

Scorecard:

  • Fiber: Low
  • Natural sugar: High (and often added sugar too)
  • Micronutrients: Potassium, vitamin B6
  • Smackdown move: Sneaky sugar sleeper

🏁 

Final Bell:

So there you have it—five dried fruit contenders, one healthy champion. Figs take the crown, tart cherries throw a strong punch, and raisins hang in the middle. Dates and bananas? Still tasty, still useful—but eat ’em like a dessert, not a daily staple.

Snack wisely, my fruity friend. And if your bag of trail mix starts talking smack… you know who to blame. 😎

Today’s Health Tip ~ 4 Ways Tart Cherries are Great for You

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Tart cherries have a bevy of health benefits. Whether you consume them raw, take it in extract form, or drink the juice—opt for 100% cherry juice with nothing added, since some fruit juices can have lots of added sugar—check out these notable health benefits they offer:

1. Bolster Your Brain – Tart cherries may be the key to a brighter brain, according to research published in the Journal of Medicinal Food, which reports that high levels of antioxidants and anthocyanins (which give tart cherries their bright red color) in tart versus sweet cherries may slow degenerative brain diseases.

2. Reduce Stress from “Wear and Tear” Arthritis – If you feel like you’re living in the body of someone 10-20 years your senior because of the pain and stiffness you suffer after long training sessions, you might benefit from supplementing your diet with tart cherry juice.

3. Beat Insomnia  – Drinking tart cherry juice twice a day can help you get up to 90 more minutes of sleep each night, according to research from Louisiana State University. . . .  The tart cherry juice prompted participants to get, on average, 84 more minutes of sleep each night compared to the placebo. One working theory why? Tart cherries have more melatonin (the hormone responsible for sleepiness) than any other fruit. They also have tryptophan, a slow-metabolizing amino acid your body uses to create melatonin.

4. Ease Muscle Pain – You may not need the ibuprofren or ice packs after a grueling run: Tart cherries may be more effective for beating muscle pain, according to a study from Oregon Health and Science University. In the study, researchers found runners who drank cherry juice right after a long run had 23 percent less pain later on than guys who didn’t. Another study, published in the Journal of the International Society of Sports Nutrition, found that tart cherry juice also has a protective effect on muscles and helps reduce pain during strenuous exercise.

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