Specialists at BedKingdom.co.uk have highlighted kiwi fruit as a bedtime snack that could help you fall asleep faster and improve overall sleep quality. The fruit contains serotonin, antioxidants, and vitamins that may support better rest.
Why Kiwi Fruit Helps Sleep
According to the experts, kiwi fruit has been part of many bedtime routines for years, and scientific studies back its value as a sleep aid. They explained that regular consumption of kiwi before sleep can improve sleep quality, sleep timings, and sleep efficiency after about a month.
Kiwi fruit is rich in serotonin and antioxidants, as well as folate and B vitamins, which can help treat sleep disorders and reset your sleep schedule.
Other Sleep Tips from Experts
The specialists also advise against consuming caffeine late in the day, as it can take up to 10 hours to leave the bloodstream completely and may disrupt sleep patterns. Evening workouts may also be worth reconsidering, as research suggests morning exercise is optimal.
Citing a 2015 study by Yamanaka et al., they noted that vigorous exercise before bed disrupts the body's natural rhythm, making it harder to fall asleep and reducing sleep quality. The study found that REM sleep decreased by 10.5 per cent in people who exercised intensively before bed, while morning exercise improved sleep quality.
NHS Guidance on Sleep
The NHS advises that most healthy adults need around seven to nine hours of sleep a night, though individual needs vary. Signs of insufficient sleep include difficulty waking up, feeling tired or irritable during the day, and trouble focusing.
Sleep problems can manifest as difficulty falling asleep, lying awake for long periods, waking multiple times at night, or waking early and unable to get back to sleep. The NHS recommends a regular routine, going to bed and waking at similar times daily, and relaxing before bed. Simple changes like making the bedroom more comfortable, avoiding late-day caffeine, and putting the phone away before bed can also help.
