Quality sleep is just as important to good health and overall well-being as nutrition and physical activity.
Our bodies need about eight hours of sleep a night, but many people don't get that because they find it harder to fall asleep. However, experts have some advice for this problem.
In fact, one study found that eating kiwi fruit before bed can help people fall asleep faster.
Research has revealed what changing our bedtime routines can do. The study suggests that consuming kiwifruit before bed not only promotes deeper sleep, but also aids in physical recovery, highlighting the fruit's overall health benefits.
The secret lies in the kiwi's composition. It's full of melatonin, an essential compound for regulating our body clock, and it's also rich in serotonin, antioxidants, and folate, all of which contribute to restful sleep.
While melatonin helps us fall asleep, antioxidants and folate help reduce oxidative stress, improving overall sleep quality.
To confirm these benefits, researchers conducted a study on 15 elite athletes. Over the course of a month, each participant ate two medium-sized kiwis an hour before going to bed.
On average, the athletes were able to increase their total sleep time per night by 53 minutes. In addition, sleep efficiency increased significantly, rising from 86 percent to 93 percent. The study also found a significant decrease in the number of participants waking up during the night.
This led to undisturbed, more restful sleep, which is essential for maintaining your physical and mental efficiency. In addition, the research recorded a significant reduction in stress levels, both in general and in relation to sports.
Adding kiwi to your daily diet is easy. You can enjoy it as a fresh fruit, prepare it in smoothies, add it to fruit salads and the like. To get the most out of its benefits, it is best to eat it an hour before going to bed.
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