We all know the importance of a good night’s sleep. A proper sleep helps to regulate our body functions and prepares us for the next day. However, a large number of people struggle with getting a good night’s sleep due to various reasons.

While there are various ways to get better sleep, including meditation, relaxation techniques, and medication, did you know that eating kiwi fruit before bed can also enhance your sleep and help you get a more restorative and peaceful night’s sleep?.

What is Kiwi?

Kiwi is a small fruit that is native to China but is now widely cultivated in different parts of the world, including New Zealand, Italy, and California.

Kiwi is a delicious fruit that is packed with essential nutrients such as vitamins C, E, K, and folate. The fruit is also rich in minerals such as potassium, calcium, and magnesium, which are essential for various body functions.

However, the most interesting fact about kiwi fruit is its sleep-enhancing properties.

How Does Kiwi Fruit Aid Sleep?

Kiwi fruit is known to contain high levels of serotonin, a neurotransmitter that helps to regulate the sleep-wake cycle.

Serotonin is responsible for producing feelings of relaxation and calmness, which can help you fall asleep faster and get a better quality of sleep.

Moreover, kiwi fruit also contains another compound called antioxidants that protect your cells from damage and oxidative stress. This can help you reduce stress levels and improve your overall sleep quality.

Studies on the Effect of Kiwi Fruit on Sleep

Several studies have been conducted on the sleep-enhancing properties of kiwi fruit, and all of them have shown promising results.

A study conducted by researchers at Taipei Medical University in Taiwan found that consuming kiwi fruit before bed can significantly improve sleep quality and duration.

The study involved 24 adults who consumed two kiwi fruits one hour before bed for four weeks.

The results of the study showed that the participants experienced a 35.4% improvement in their sleep quality and a 13.4% increase in their sleep duration. The participants also reported feeling more refreshed and energetic during the day.

Another study conducted by researchers at the University of Taipei found similar results. The study involved 20 participants who consumed two kiwi fruits one hour before bed for two weeks.

The results of the study showed that the participants experienced a 42.4% improvement in their sleep duration and a 5.4% increase in their sleep efficiency.

The participants also reported feeling less difficulty in staying asleep and less trouble waking up during the night.

How to Eat Kiwi for Better Sleep

If you want to try eating kiwi fruit before bed for better sleep, here are a few tips to get the best results:.

Opt for ripe kiwi fruit as it contains higher levels of serotonin compared to unripe kiwi fruit.
Consume two kiwi fruits one hour before bed on an empty stomach.
You can eat kiwi fruit as it is or make a smoothie or a fruit salad.
Avoid eating kiwi fruit if you are allergic to it.
Discuss with your doctor before incorporating kiwi fruit in your diet if you are on medication or have a medical condition.

Final Thoughts

If you are struggling with sleep issues and have tried all other remedies, eating kiwi before bed may be worth a try. The fruit is delicious, nutritious, and has been proven to enhance sleep quality and duration.

Plus, it is a natural and safe way to improve your sleep without any side effects.