What Fruit to Eat Before Bed

Certain fruits that contain melatonin may help you fall asleep faster and wake up less often during the night. For instance, tart cherry juice and whole tart cherries contain a lot of melatonin, and bananas, pineapple, and oranges are also sources. If you have insomnia, eating two kiwis before bed can increase your sleep duration by an hour over the course of a month.

Other fruits and vegetables that are rich in antioxidants (like berries, prunes, raisins, and plums) may have a similar effect by helping to counteract the oxidative stress caused by a sleep disorder.

But to answer your question! Kiwi my friend…Yes, Kiwi…Eat Kiwi papa!!

Kiwi

kiwis for sleep, waht to eat before bed, fruits benefits

Kiwi is a standard presence in a fruit salad. But does it have a place in your own kitchen’s fruit bowl?

Loaded with Vitamin C, kiwi has potent antioxidant properties, which help boost immune system function and enhance cell protection and repair. Studies point to the high-fibre, potassium-rich kiwi as a possible aid to heart health and to respiratory function.

Research suggests that kiwi is beneficial for children with respiratory problems. With all these benefits, it’s no surprise that kiwi often finds a place on lists of “superfoods,” those whole foods that pack the strongest nutritional and health-protective punch.

According to studies on their potential to improve sleep quality, kiwis may also be one of the best foods to eat before bed.

In a four-week study, 24 adults consumed two kiwifruits one hour before going to bed each night. At the end of the study, participants fell asleep 42% more quickly than when they didn’t eat anything before bedtime.

Additionally, their ability to sleep through the night without waking improved by 5%, while their total sleep time increased by 13%.(source: PubMedCentral)

These are some pretty dramatic improvements to quality, quantity and efficiency of sleep. We need to see additional research explore the sleep-promoting effects of kiwifruit, but this is a pretty intriguing start.

What’s behind the possible benefits of kiwi to sleep? There are a couple of characteristics of the fruit that may make it a strong sleep-promoting food: its high antioxidant levels and its high serotonin levels.

The same antioxidant properties that provide so many other health benefits also may help to improve sleep. The relationship between antioxidant foods and sleep is one we’re just beginning to understand. Research has established a basic link between sleep and antioxidants in the body.

Studies show that poor sleep is associated with decreased antioxidant levels, and also that recovery sleep appears to help restore antioxidant levels.

A number of studies have demonstrated the negative effects of obstructive sleep apnea on antioxidant function, and that the antioxidant vitamin C is effective in treating cardiovascular problems associated with sleep apnea. But what about improvements to sleep itself?

We’ve yet to see much research directed at the role of antioxidants and antioxidant-rich foods in promoting sleep.

This latest study may well indicate a role for kiwifruit and other high-antioxidant foods in treating sleep problems.

Beyond its strength as an antioxidant, kiwi is also a fruit high in serotonin. A hormone that also functions as a neurotransmitter, serotonin is involved in a broad range of physiologic processes: it has digestive and cardiovascular functions, assists in learning and memory, and helps to regulate appetite and mood.

Serotonin deficiency has long been associated with depression and mood disorders. The relationship of serotonin to depression has never been fully understood, and the precise role of the hormone in depression and other mood disorders remains contested among scientists.

Serotonin is also critical in sleep. Serotonin is the body contributes to several aspects of sleep, including helping to initiate sleep onset and to maintain sleep during the night. The hormone is involved in regulating movement through the stages of sleep, including time spent in the deepest, slow-wave sleep. Serotonin also helps to stimulate wakefulness in the morning. Research indicates that manipulation of levels of serotonin up or down can promote or inhibit sleep.

Serotonin appears to interact with melatonin, another hormone essential to sleep, in helping to regulate the body’s 24-hour circadian cycle as well as other physiologic functions. Studies have shown that the stimulation of serotonin levels may in turn increase melatonin levels. The presence of a relatively high concentration of serotonin in kiwifruit may contribute to its apparent ability to improve sleep.

More scientific evidence is needed to determine the effects that kiwis may have in improving sleep. Nevertheless, eating 1–2 medium kiwis before bed may help you fall asleep faster and stay asleep longer.