Do you struggle with falling asleep or staying asleep at night? If so, you are not alone. Many people suffer from insomnia, which can affect their health, mood, and productivity. But what if there was a simple and natural way to improve your sleep quality? Well, there might be one: eating kiwi before bed.
Kiwi is also a low-calorie and highly nutritious fruit that contains 42% of calories and a significant amount of nutrients, which provides 71% of the daily requirement of vitamin C. It also provides 23% and 31% of the daily required vitamin K for adults, respectively. Kiwi is a good source of folate, potassium, and several rare minerals. It also contains serotonin, a neurotransmitter that regulates your mood, appetite, and sleep cycle. Serotonin is a precursor of melatonin, the hormone that controls your circadian rhythm and signals your body to sleep.
kiwi “serotonin” and sleep cycle regulation
consuming kiwi may be beneficial for digestive health, reducing inflammation, and cholesterol. These effects are due to the high amounts of fiber and carotenoid antioxidants. According to studies, it may also be one of the best foods for a pre-bedtime snack.
Several studies have shown that eating kiwi before bed can have positive effects on your sleep. For example, a study published in the Asia Pacific Journal of Clinical Nutrition found that eating two kiwis one hour before bedtime for four weeks improved sleep onset, duration, and efficiency in adults with self-reported sleep problems. Another study published in the Journal of Nutritional Science found that eating two kiwis 90 minutes before bedtime for 12 weeks increased total sleep time and sleep quality in older adults with insomnia.
How does kiwi work to enhance your sleep?
The exact mechanism is not clear, but it may be related to the following factors:
- Serotonin: As mentioned earlier, kiwi contains serotonin, which can help regulate your sleep-wake cycle and induce sleepiness. Serotonin can also reduce stress and anxiety, which are common causes of insomnia.
- Antioxidants: Kiwi is a good source of antioxidants, such as vitamin C, flavonoids, and carotenoids. These compounds can protect your cells from oxidative stress and inflammation, which can disrupt your sleep and impair your immune system.
- Fiber: Kiwi is high in fiber, which can support your digestive health and prevent constipation. Fiber can also help you feel full and satisfied, which can prevent overeating and night-time snacking that can interfere with your sleep.
- Prebiotics: Kiwi contains prebiotics, a type of fiber that feeds the beneficial bacteria in your gut. These bacteria can produce short-chain fatty acids, which can modulate your brain activity and influence your sleep quality. They can also produce neurotransmitters, such as serotonin and gamma-aminobutyric acid (GABA), which can calm your nervous system and promote relaxation.
Kiwi is a simple and natural way to improve your sleep quality and quantity. By eating kiwi before bed, you can benefit from its serotonin, antioxidants, fiber, and prebiotics, which can help you fall asleep faster, sleep longer, and sleep better. So, the next time you have trouble sleeping, why not give Kiwi a try? It might be the sweetest dream you ever had.
Reference:
Antioxidant defense responses to sleep loss and sleep recovery – PubMed (nih.gov)
