Eating Mango Before Bed: Can the Tropical Treat Improve Sleep?

Do you feel like you’ve tried everything to get a decent night’s rest without success? You might want to look into your food choices if you haven't yet.

Eating mango at night can be beneficial for sleep. Plus, it’s also packed with nutrients that benefit your overall health.

Let’s find out more.

Key Takeaways

• Eating mango at night enhances sleep quality due to its sleep-promoting nutrient profile.

• Mango contains Vitamin B6, fiber, and tryptophan, which helps sleep by improving melatonin production, stabilizing blood sugar, and reducing stress.

• Eat 1/2 to 1 cup of mango 1 to 2 hours before bedtime to reap all its sleep-enhancing benefits.

Table of Contents

• Can Eating Mango Before Bed Help You Sleep?

• What Is the Best Way to Eat Mango Before Bed?

• The Health Benefits of Eating Mango

• Mango Before Bed: Considerations and Potential Downsides

• Conclusion: How to Eat Mango Before Bed

Can Eating Mango Before Bed Help You Sleep?

The short answer is “Yes.” This luscious fruit may help you sleep better for several reasons.

This fruit is rich in Vitamin B6 (also known as Pyridoxine). Vitamin B6 helps your body synthesize serotonin, which helps with melatonin production. Why is that important, you might ask? Well, melatonin is the sleep-inducing hormone.

Also, mangoes curb hunger pangs that might disrupt your sleep patterns. Their natural sweetness is a healthier alternative to sugary foods like donuts. They’ll make you feel fuller, too, because they’re high in dietary fiber.

Speaking of fiber, mango is a healthy option for your blood sugar. Fiber can keep your blood sugar levels stable, preventing them from spiking or crashing, which might lead to interrupted sleep. Mangoes are also a source of magnesium and potassium, which help regulate blood sugar levels.

Mangoes also contain some tryptophan, an amino acid that positively impacts your sleep and helps regulate your body clock. Tryptophan is also essential for the production of serotonin, which is converted into melatonin. By the way, if you suffer from stress and anxiety, serotonin is a mood booster and helps you relax so you drift off faster.

Who knew this simple fruit was such a powerhouse for catching deep and restful zzzs? Now you do!

(Tip: Besides snacking on mango at night, there are other foods to eat before bed, such as almonds and Greek yogurt.)

What Is the Best Way to Eat Mango Before Bed?

Now, let’s move on to how to make mango part of your pre-bedtime routine. You’ll want to do this in the most mindful way possible to reap all the benefits.

First, consider when and how much mango to eat at night. Avoid eating too close to bedtime. Snack on a moderate amount of 1/2 to 1 cup (or 165 grams) at least 1 to 2 hours before bed. This will ensure indigestion won’t mess with your sleep at night.

Next, think about preparation methods. Cut a mango into slices or chunks or blend it with yogurt for a yummy smoothie. Ideally, you’ll want to snack on fresh (or frozen) mango to benefit from its nutritional content. However, some frozen mangoes contain added sugar or preservatives, which may lead to blood sugar spikes. You’ll want to steer clear of these. You can also opt for dried mango, but note that it has more sugar and carbohydrates than fresh mango.

Pair mango with other sleep-promoting foods like Greek yogurt or almonds. These foods contain magnesium and tryptophan, which promote better sleep.

Pay attention to how your body reacts to consuming mango at night. Is it causing any discomfort like reflux? Or is it disturbing your sleep versus enhancing it? If so, try snacking on them earlier or adjust the portion size.

It’s also a good rule of thumb to ask your doctor if you can incorporate mangoes into your diet. You may have existing health problems or take medications that could interact with this fruit.

The Health Benefits of Eating Mango

Better sleep is just one of many health benefits associated with consuming mangoes. Read on to discover more reasons to enjoy mangoes as part of your diet.

They Can Relieve Congestion

Is a stuffy nose or sinus congestion making life (and sleep) difficult? Why not eat mango at night? While it isn’t a replacement for medical treatment, it may help provide natural relief and pave the way for better breathing.

Here’s why: mangoes are a good source of beta-carotene, which is converted into Vitamin A and Vitamin C. These nutrients are known for their ability to help keep your immune system in fighting form — super helpful when you have a cough or cold.

Mangoes also contain enzymes, which have anti-inflammatory properties. These enzymes help reduce swelling in your nasal passages. According to a study published in the National Library of Medicine, mango also contains mangiferin, a polyphenol with anti-inflammatory and antioxidant properties.⁽¹⁾ Some studies suggest mango can help manage the airway inflammation associated with asthma. However, more research is needed to be conclusive.

They Support Brain Health

Mangoes are good brain food when eaten with a healthy diet. We mentioned earlier that these juicy fruits are packed with Vitamins B6 and C and antioxidants, which may contribute to good cognitive health.

Vitamin B6, in particular, is essential for regulating mood and maintaining brain function. One study published in the National Library of Medicine points out that a deficiency in Vitamin B6 has been associated with depression, seizures, migraines and chronic pain.⁽²⁾

They Are Good for the Digestive System

Mangoes benefit your gut health, too. They contain digestive enzymes called amylases that help with food absorption. These enzymes break down complex carbs into simpler sugars, which help you digest food.

They’re also a good source of soluble and insoluble fiber, which work hand-in-hand to promote digestive health, digestion and bowel movement.

Soluble fiber is a probiotic that feeds the good bacteria in your gut, which are responsible for a healthy microbiome. A study in the National Library of Medicine found that eating 100g of fresh mango daily positively impacted gut health, which might help prevent and manage chronic diseases like irritable bowel syndrome.⁽³⁾

They Are Good For Anti-Aging and Skin Health

If you want to show your skin some lovin’, eating mango at night can give you a glow-up. It contains Vitamins A (in the form of beta-carotene), C and E, all of which act as antioxidants. It also contains fisetin, a flavonoid with potent antioxidant and anti-inflammatory properties that protect your skin from wrinkles.

Vitamin C helps with collagen synthesis, which provides structural support and makes your skin elastic. Meanwhile, Vitamin A helps with skin cell repair and renewal. Vitamins C and E work together to protect your skin from cell damage, which leads to premature aging.

As mentioned, mango contains mangiferin, a polyphenol with antioxidative properties. According to the National Library of Medicine, a study conducted on mice showed that norathyriol (a metabolite of mangiferin) and other polyphenols may protect the skin from UV damage.⁽⁴⁾ However, more research is needed to understand how it benefits human skin health.

They Can Help You Lose Weight

Want to shed some pounds? Then, consider adding mango to your diet.

You already know that mangoes are a good source of fiber, which can make you feel fuller, helping you manage your caloric intake better. In itself, this fruit is low in calories, too.

One study published in the National Library of Medicine found that male adolescents and adults who ate mangoes have a lower body mass index, body weight and waist circumference than those who didn’t.⁽⁵⁾

However, as with anything, moderation is key.

(Tip: Want more weight loss advice? Read our blog post on how to lose weight while you sleep.)

They Are Good For Your Eye Health

Mangoes are also good for your peepers! The secret? They contain Vitamin C and beta-carotene, which converts to Vitamin A. They also contain the antioxidants lutein and zeaxanthin.

Similar to how it helps your skin health, Vitamin C protects your eyes from oxidative damage and keeps the blood vessels in your eyes healthy by supporting collagen production.

Beta-carotene keeps the mucous membranes of your eyes in good health. It keeps your eyes moisturized, preventing dry eye syndrome. It may also help prevent night blindness caused by a deficiency in Vitamin A.

Meanwhile, lutein and zeaxanthin build up in the macula, a part of the retina located in the back of your eyes. Both of these nutrients protect your peepers from free radicals. Lutein and zeaxanthin may also act as protective barriers, filtering harmful blue light. They may help prevent age-related eye diseases.

They May Contribute to a Healthy Heart

Do you want a healthy heart? Mangoes are good for your cardiovascular system. They lower blood pressure and help your blood vessels relax.

A study published in the National Library of Medicine found that they can potentially prevent atherosclerosis, a heart condition wherein plaque (cholesterol, fats and other substances) accumulates on the walls of your arteries.⁽⁶⁾

The fiber, phytochemicals and vitamins in mangoes may boost your immune system and protect your heart. The magnesium and potassium in mangoes are also helpful in lowering blood pressure.

They Might Reduce Your Risk of Cancer

Eating mangoes may reduce the risk of cancer. They’re a good source of antioxidants, polyphenols and fiber. Cancer develops mainly due to inflammation and oxidative stress, which these key nutrients combat.

Mangiferin, a polyphenol, has been shown to inhibit tumor cell growth and bring about programmed cell death in certain types of cancers, according to a study published in the National Library of Medicine.⁽⁷⁾

However, more research is needed to confirm the role of mangoes in cancer prevention.

Mango Before Bed: Considerations and Potential Downsides

Eating mango at night also has its drawbacks. It’s essential to be aware of these before making mango a part of your pre-bedtime routine.

Remember that mango still contains natural sweeteners. Reconsider eating this fruit if you have sugar sensitivities or problems with your blood sugar. In these cases, eating mango at night may increase blood glucose levels, leading to disrupted sleep patterns.

We mentioned earlier that you shouldn’t eat mangoes too close to bedtime. Otherwise, you may experience acid reflux, bloating or gas. That said, consult your healthcare provider if you have existing digestive problems.

Also, there’s the risk of a possible allergic reaction. Symptoms of a mango allergy include swelling in your eye and mouth area, hives, vomiting or trouble breathing. If you experience any of these symptoms, especially difficulty breathing, stop eating mangoes and get medical assistance. You should eat a small amount of mangoes to gauge your body’s reaction before making it your nighttime snack.

Mango still contains sugar, folks. Eating mangoes contributes to tooth decay without proper oral hygiene. Always brush your teeth after snacking on this tropical fruit. Resist the temptation to scarf your healthy snack down while in bed and immediately drift off. (Plus, who wants to wake up with mango smeared all over their favorite bedsheets?)

Conclusion: How to Eat Mango Before Bed

So, there you have it. Eating mango at night is an easy and effective way to sleep better. However, remember it’s not a replacement for good sleep hygiene. Pair eating this tropical fruit with other sleep-promoting habits, such as:

• Establish and stick to a consistent sleep schedule (even on weekends).

• Craft a pre-bedtime routine that’ll cue your body to wind down, which includes relaxing activities like a warm bath, meditation or reading a book. (You can include your nighttime snack of mangoes here, too.)

• Ensure your bedroom is dark (try wearing a 100% blackout sleep mask), cool and quiet.

• Ditch your gadgets at least 1 hour before hitting the sack. The blue light from screens can trick your brain into thinking it needs to be awake.

Eating mangoes goes beyond improving your sleep because they’re a rich source of vitamins, minerals and nutrients. They benefit your eye, brain, digestive system, heart health, and skin. Plus, they’re good for weight loss.

We hope this article answers all your questions on eating mango at night. Let us know if this delicious practice enhances your sleep quality by commenting below.

Here’s to snacking on this juicy and sweet treat for sound sleep!

Sources:  

(1) “Mangifera Indica (Mango).” National Library of Medicine, pmc.ncbi.nlm.nih.gov/articles/PMC3249901/. Accessed 30 January 2025.

(2) “The effect of vitamin B6 on cognition.” National Library of Medicine, pubmed.ncbi.nlm.nih.gov/14584010/. Accessed 30 January 2025.

(3) “The effects of fresh mango consumption on gut health and microbiome – Randomized controlled trial.” National Library of Medicine, pmc.ncbi.nlm.nih.gov/articles/PMC10084975/. Accessed 30 January 2025.

(4) “Norathyriol suppresses solar UV-induced skin cancer by targeting ERKs.” National Library of Medicine, pmc.ncbi.nlm.nih.gov/articles/PMC3251698/. Accessed 30 January 2025.

(5) “Mango Consumption Is Associated with Improved Nutrient Intakes, Diet Quality, and Weight-Related Health Outcomes.” National Library of Medicine, pmc.ncbi.nlm.nih.gov/articles/PMC8746860/. Accessed 30 January 2025.

(6) “Mangiferin as New Potential Anti-Cancer Agent and Mangiferin-Integrated Polymer Systems—A Novel Research Direction.” National Library of Medicine, pmc.ncbi.nlm.nih.gov/articles/PMC7827323/. Accessed 30 January 2025.

(7) “The effects of mango consumption on vascular health and immune function.” National Library of Medicine, pubmed.ncbi.nlm.nih.gov/38115868/. Accessed 30 January 2025.

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