A recent study has found that eating one particular fruit before bed can help people fall asleep more quickly – and it’s also been found to aid physical recovery
A recent study has shown that eating kiwi fruit before bed can not only improve sleep quality but also aid in physical recovery.
Quality sleep is as important to good health and overall well-being as diet and exercise, according to experts. It’s like a natural medicine.
Of all the foods known to promote rest, one fruit stands out – the humble kiwi.
The research, published in the Nutrients journal by a team of Irish scientists, revealed findings that could change our pre-sleep routines. The study suggests that eating kiwi before going to bed not only promotes deeper sleep but also aids physical recovery, highlighting the fruit’s benefits for overall wellness.
The secret is in the kiwi’s composition. It’s packed with melatonin, an essential compound for regulating our body clock, and it’s also rich in serotonin, antioxidants, and folate, all of which contribute to a peaceful night’s sleep, reports Surrey Live.
While melatonin helps us fall asleep, antioxidants and folate help reduce oxidative stress, thereby improving overall sleep quality.
To confirm these benefits, the researchers conducted a study on 15 elite athletes. Over a month, each participant ate two medium-sized kiwis an hour before bedtime.
The results were illuminating. On average, the athletes managed to extend their total sleep time per night by 53 minutes.
Additionally, sleep efficiency saw a significant increase, rising from 86% to 93%.
The benefits weren’t just about getting more kip. The study also found a significant drop in the number of times participants woke up during the night and how long they stayed awake after initially nodding off.
This led to more uninterrupted, restful sleep, which is crucial for keeping your physical and mental performance on point. Plus, the research noted a big decrease in stress levels, both general and sports-related.
Adding kiwi to your daily diet is a piece of cake. You can enjoy it as a fresh fruit, whizz it into smoothies, chuck it into fruit salads, or mix it into healthy puds.
To get the most out of it, it’s best to eat it an hour before you hit the hay.
So what other foods can help you get a good night’s sleep?
Kiwi isn’t the only food that can help you drift off; there are loads of other foods packed with nutrients and minerals known to boost sleep quality.
Healthline, a health-focused website, has a list of foods you can eat to get these sleep-promoting benefits:.
Cherries.
They’re one of the few natural sources of melatonin, a hormone that’s key for regulating our sleep cycle. Eating fresh cherries or drinking their juice can help you fall asleep faster and stay asleep longer.
Warm milk.
It’s packed with tryptophan, an essential amino acid that’s crucial for the production of serotonin and melatonin. Drinking it warm not only provides vital nutrients but also creates a comforting sensation that promotes rest.
Chamomile (as an infusion).
This herb is renowned for its calming properties, helping to reduce anxiety and soothe the nervous system, thus preparing the body for a peaceful night’s sleep.
Almonds.
These nuts are brimming with magnesium, a mineral known for promoting muscle relaxation and stress reduction, thereby encouraging a deeper sleep.
Oats.
This grain is rich in complex carbohydrates that stimulate insulin release, aiding the absorption of tryptophan in the brain. This, in turn, enhances the production of melatonin and serotonin.
