My Own Kiwi Sleep Experiment

Let me start with a little personal story. We women know that our sleeping patterns become disturbed after a certain age.
After hearing about the benefits of kiwi fruit from a reputable doctor, I decided to try it myself. For one week, I ate one or two kiwis about an hour before going to sleep. The results? Honestly, I was surprised. I noticed I was falling asleep faster and waking up less during the night. I felt more refreshed in the morning. It wasn’t a miracle, but there was a real, noticeable improvement in my sleep quality. When I stopped eating kiwis, my sleep deteriorated again. Since then, I make sure I always have enough kiwis in the fridge. 🙂

What’s the Hype About Kiwi and Sleep?

Kiwi has been getting a lot of attention lately for its potential to boost sleep quality. Several studies have looked into whether eating kiwi before bedtime can help people fall asleep faster, sleep longer, and wake up feeling more refreshed.

The Science: What Do the Studies Say?

• Immediate Effects: Recent research from Massey University found that eating two green kiwifruit in the evening led to an immediate improvement in sleep quality and mood—even after just one night. Participants, regardless of whether they were good or bad sleepers, found it easier to wake up and felt less sleepy in the morning.
• Classic Study: The famous 2011 study out of Taiwan had adults with sleep problems eat two kiwifruits an hour before bed for four weeks. The results were impressive:
  • Fell asleep 35% faster
  • Woke up less during the night (almost 29% less)
  • Slept longer overall (13% increase)
  • Better sleep efficiency (5% improvement)
  • Improved subjective sleep quality (over 40% better on questionnaires)5.
• Athlete Recovery: Even elite athletes saw improvements in sleep quality and recovery after eating two kiwis an hour before bed for four weeks. They had better sleep efficiency, fewer awakenings, and improved feelings of recovery.

Why Does Kiwi Help You Sleep?

So, what makes kiwi a sleep superstar? Scientists think it’s a combination of several factors:

• High in Serotonin: Kiwi contains a significant amount of serotonin, a neurotransmitter that helps regulate your sleep-wake cycle. Higher serotonin levels can make it easier to fall asleep and stay asleep.
• Packed with Antioxidants: Kiwi is loaded with antioxidants like vitamin C and E, which may help reduce oxidative stress and promote better sleep.
• Natural Carbohydrates and Fiber: These might help stabilize blood sugar overnight, which can also support more restful sleep.

How to Try the Kiwi Sleep Trick

If you want to give this a shot, here’s how most studies did it (and how I did it):

• Eat two kiwifruits (without the skin) about one hour before bedtime.
• Do this nightly for at least two to four weeks to see the full effects, but some people notice benefits after just one night.

The Bottom Line

Eating kiwi before bed is a simple, natural way to potentially improve your sleep quality. The research is promising—people fell asleep faster, slept longer, and felt better in the morning. Plus, kiwi is delicious and loaded with other health benefits.

If you struggle with sleep, why not try adding a couple of kiwis to your bedtime routine? Sweet dreams might just be a fruit away.

Note: While kiwi is generally safe, if you have allergies or food intolerances check with your doctor before making changes to your diet.

References;

1. 2011 Taiwan Study:
   • Lin, H.H., Tsai, P.S., Fang, S.C., Liu, J.F. (2011). “Effect of kiwifruit consumption on sleep quality in adults with sleep problems.”
   • Asia Pacific Journal of Clinical Nutrition, 20(2):169-174.
   • In this study, 24 adults with sleep problems ate two kiwifruits one hour before bed for four weeks. They experienced falling asleep faster, longer sleep duration, and improved sleep quality.
2. 2023 Acute Effects Study:
   • “Acute effects of fresh versus dried Hayward green kiwifruit on sleep quality, mood, and sleep-related urinary metabolites in healthy young men with good and poor sleep quality.”
   • Frontiers in Nutrition, 2023.
   • This research found that both fresh and dried kiwi improved sleep quality and mood after just one night, possibly due to changes in serotonin metabolism.
3. 2023 Elite Athletes Study:
   • “The Impact of Kiwifruit Consumption on the Sleep and Recovery of Elite Athletes.”
   • Nutrients, 2023.
   • Elite athletes who ate two kiwifruits an hour before bed for four weeks saw significant improvements in sleep quality and recovery, as measured by sleep diaries and questionnaires.