Kiwi is one of the most talked about fruits. But have you ever wondered what would happen if you ate two kiwis before bed every day for 4 weeks? A 2023 study conducted at Atlantic Technological University Donegal, Ireland, examined the effects of two green kiwis one hour before bed for four weeks in 15 elite athletes (runners and sailors, 26 years of age).
The study reported significant improvements in sleep quality, including:
*47 per cent reduction in time awake after initially falling
*27 per cent fewer nighttime awakenings
*1 extra hour of total sleep
*Better morning alertness and reduced fatigue
*Sleep efficiency improvement from 86 per cent to 93 per cent.
Garima Goyal, a nutritionist, called kiwi a “miracle sleep fruit,” as it contains several nutrients that play a role in sleep regulation:
High serotonin content
Kiwi is one of the few fruits rich in serotonin, a neurotransmitter that regulates mood, relaxation, and sleep cycles. “Serotonin is also a precursor to melatonin, the hormone responsible for inducing sleep. Low serotonin levels are linked to insomnia, difficulty falling asleep, and poor sleep quality,” said Goyal.
Kiwi may help the body’s internal clock by naturally boosting serotonin levels.
Antioxidant properties
Kiwi contains antioxidants, particularly vitamin C and polyphenols, which help combat oxidative stress and inflammation. “Studies have shown that oxidative stress can negatively affect sleep patterns, leading to fragmented sleep and insomnia. The high antioxidant content in kiwi may contribute to better overall sleep quality,” said Goyal.
Folate and sleep regulation
Kiwi is a good source of folate, a B vitamin that plays a role in brain function and neurotransmitter activity. “Folate deficiency has been linked to insomnia, restless leg syndrome, and difficulty maintaining . Consuming folate-rich foods like kiwi may help prevent sleep disturbances,” said Goyal.
Kiwi is a nutritious, low-calorie fruit with potential sleep-enhancing properties.
“However, it should not be considered a standalone for sleep problems. If you’re struggling with sleep, incorporating kiwi into your evening routine could be worth a try,” Goyal said.
But it’s equally important to focus on good sleep hygiene, such as:
*Maintaining a consistent sleep schedule
*Reducing screen time before bed
*Avoiding caffeine and heavy meals at night
*Creating a relaxing bedtime routine
For those who struggle with sleep, adding kiwi to a balanced diet may be safe and nutritious, but individuals with chronic insomnia or sleep disorders should consult a healthcare professional for a comprehensive approach.
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