If you have ever been unable to sleep throughout the whole night, then you are not the only one. Sleep difficulties are so widespread that a UK charity dealing with sleep claims that 90% of people do not sleep well. While sleep is helped by night rituals like turning off the screen and relaxing with a book, it appears that your meal may be the reason your sleep time is not interrupted.
Sleep is controlled by the proper balance of hormones, mainly melatonin and serotonin. Melatonin, known as the “sleep hormone,” reaches its highest level at night to give the signal to the body that it is time to rest. Serotonin, an uplifting chemical for the brain, has also been mentioned; it is the precursor of melatonin. If serotonin levels are stable, the body is more efficient in the production of melatonin, the sleep process is facilitated, and the sleep cycle stays healthy.
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 more quickly, 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.
What is the reason that kiwis have sleep-supporting powers? One of the reasons is that the fruit contains serotonin, which is the energy that our body needs to produce melatonin. Additionally, it is loaded with antioxidants such as vitamins C and E that contribute to the reduction of oxidative stress, a factor that has been associated with sleep interruption. Kiwi is also fortified with folic acid, a vitamin B complex that has been linked with sleep improvement, and each fruit provides approximately three grams of dietary fiber, which could help digestion and the hormonal system.
Kiwi may be the leading fruit, but it is not the only one that could give you a better sleep. Tart cherries are considered as well. They are a natural source of melatonin and antioxidants, and studies have shown that tart cherry juice not only lengthens and improves the quality of sleep but also facilitates the recovery of athletes from jet lag.
Fruits such as pineapples, bananas, apples, and grapes also have melatonin in them, but there are very few studies regarding their direct effect on sleep. However, these fruits are still packed with vitamins and fiber that are a must for the body’s general well-being and can be sleep contributors indirectly.
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.
Imagine you want to consume kiwi in your sleeping hours, then you have to think about the right timing. It is suggested by the research to eat two kiwis roughly an hour before going to sleep. This allows your body to take in the nutrients and start the transformation from serotonin to melatonin. Likewise, melatonin-rich fruits, such as tart cherry juice, should be taken approximately 1 to 2 hours ahead of 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.
It is true that the amount of sleep needed by each individual is different, and there is no single food that can solve all the problems. However, if you have sleeping difficulties and you want to try a natural remedy, kiwi fruit might be a good choice. This fruit, with its serotonin, antioxidants, and vitamins combination, could be the one to give you the sleep you lack. Moreover, if it fails to do so, it is still a delicious and nutrient-dense food for your plate.