Studies Show Kiwi Helps Sleep
Kiwi, or kiwifruit, is packed with essential vitamins and minerals. But can it really improve sleep?
Small-scale research suggests that eating kiwi before bed could actually improve sleep, according to Raj Dasgupta, MD, a sleep specialist at Huntington Health:
- “One study found that people who ate two kiwis an hour before bed for four weeks, fell asleep faster, slept longer, and had better sleep quality,” Dasgupta told Verywell.
- Another study found that athletes who ate two kiwis an hour before bed experienced better sleep quality, longer sleep duration, and fewer nighttime awakenings.
“While more studies are needed, the results suggest kiwi could be a simple, natural way to support sleep,” Dasgupta said.
Why Does Eating Kiwi Help You Sleep?
Kiwi can affect sleep in a few ways.
- Serotonin: Serotonin is a type of brain chemical that plays a key role in sleep quality, influencing how long you sleep and how restorative your rest is. And guess what? “Kiwi is packed with serotonin,” said Dasgupta.
- Melatonin: Your brain uses the serotonin in kiwi to produce melatonin, a hormone that regulates your circadian rhythm and signals your body when it’s time to fall and stay sleep.
- Folate: Kiwi also contains a type of B vitamin called folate, said Dasgupta. Low levels of folate have been linked to sleep issues, so sustaining healthy folate levels by regularly eating vitamin B-rich foods like kiwi could help improve your sleep in the long term, he added.
- Antioxidants: Kiwis are packed with antioxidants, them, particularly vitamins C and E, said Tiffany Bruno, RDN, MS, a registered dietitian nutritionist and director of education at Switch4Good. “High oxidative stress can contribute to sleep problems,” said Bruno. “The high antioxidant content of kiwi can reduce that stress and therefore promote better sleep.”
- Fiber: Increasing your fiber intake may also help improve your rest by repairing the gut barrier, reducing inflammation, and stimulating the production of sleep-regulating hormones like serotonin. Eating one kiwi will add 3 grams of fiber to your diet, which can support better sleep, Dasgupta added.
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