If you’ve ever lain awake all night, you’re not alone. Sleep issues are extremely prevalent, so much so that a UK sleep charity quotes 9 out of 10 individuals as failing to get adequate sleep. Although night-time routines such as switching off screens and de-stressing with a book can aid, what you eat for dinner may be the key to missing your bedtime routine.
How Food and Sleep Are Connected
Sleep is regulated by a delicate balance of hormones, specifically melatonin and serotonin. Melatonin, sometimes referred to as the “sleep hormone,” peaks in the evening to signal it’s time for sleep. Serotonin, a mood-enhancing chemical in the brain, also has a role—it’s a precursor to melatonin. When levels of serotonin are consistent, your body is better able to create melatonin, facilitating sleep and maintaining sleep.
Kiwi: The Sleep-Aid Superfruit
Unbeknownst to many, kiwi is being noticed for more than its vitamin C. According to a Taipei Medical University study, adults who consumed two kiwis about an hour before bedtime for four weeks slept quicker, slept longer, and enjoyed quality sleep. To be specific, the subjects slept more than 35% quicker, decreased awakenings at night, and added more than 13% to their overall sleep time.
So, what’s behind kiwi’s sleep-supporting powers? For starters, it contains serotonin, giving your body the fuel it needs to produce melatonin. It’s also rich in antioxidants like vitamins C and E, which help reduce oxidative stress, a factor linked to disrupted sleep. Kiwi also contains folate, a B vitamin associated with improved sleep, and about three grams of fiber per fruit, which may support gut health and hormone regulation.
Other Sleep-Inducing Fruits
While kiwi is at the forefront, it’s not the only fruit that could help you sleep better. Tart cherries are also a contender. They’re naturally rich in melatonin and antioxidants, and research has indicated that tart cherry juice will both enhance the quality and length of sleep and even aid athletes in recovering from jet lag.
Pineapple, bananas, apples, and grapes also have melatonin, although studies on their direct effect on sleep are less common. However, these fruits are also high in vitamins and fiber, providing other health benefits that can help support general health.
Outside of Fruit: Other Sleep-Promoting Foods
Fruits aren’t the only items that induce a good night’s rest. Potassium- and magnesium-rich foods like leafy greens, nuts, seeds, and whole grains will help relax muscles and maintain healthy sleep patterns. Dairy foods and fatty fish such as salmon also help, due in part to their support of melatonin function and their content of other sleep-facilitating nutrients such as vitamin D and omega-3 fats.
Timing and Serving Tips
If you’re thinking about adding kiwi to your nighttime routine, timing is important. The research suggests eating two kiwis about an hour before bedtime. This gives your body time to absorb the nutrients and begin converting serotonin into melatonin. Similarly, tart cherry juice or other melatonin-rich foods should be consumed about 1 to 2 hours before sleep.
Word of warning: if you have a latex or fruit allergy, kiwi may not be your best bet. And although fruit is a healthy option, it’s still a source of natural sugars, so if you’re watching your sugar intake, watch portions.
Every person’s sleep requirements are unique, and there is no single food that is a magic bullet. But if you’re having trouble sleeping and you’d like to try something natural, kiwi may be worth considering. With its combination of serotonin, antioxidants, and vitamins, it may just provide the sleep you’ve been missing. And even if it doesn’t, it’s still a tasty, nutrient-rich addition to your plate.
Occasionally, a good night’s sleep can begin with something as basic as what is in your fruit bowl.