Fruit can be a sweet way to help you fall sleep with a boost of melatonin.

Certain fruits naturally contain the hormone, which plays a “starring role” in setting the body’s internal 24-hour clock, says Samantha Cassetty, a registered dietitian in New York.

“At nighttime, melatonin levels naturally rise, sending an ‘It's bedtime’ signal to the body. This helps you feel sleepy and lowers core body temperature so you can drift off,” Cassetty tells TODAY.com.

“Your body makes plenty of melatonin if you eat a nutritious, plant-filled diet, keep regular sleep hours and limit bright light at night.”

But jet lag, nightshift work or temporary insomnia can throw off a person’s natural rhythm, she points out, and blue light from phones and computers in the evening can suppress melatonin.

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