A new study has found that eating just two kiwi fruits before bedtime may significantly improve sleep quality and duration in elite athletes – with potential benefits for everyone seeking better rest.
Researchers from Northumbria University conducted a five-week study with 15 elite athletes from national sailing and athletics teams to investigate whether this simple nutritional intervention could enhance their sleep and recovery.
The results were striking. After consuming two medium-sized green kiwis one hour before bed for four weeks, participants experienced:
- Increased total sleep time (from 7.6 hours to 8.6 hours)
- Improved sleep efficiency (from 86.2% to 93.3%)
- Fewer nighttime awakenings
- Less time spent awake after initially falling asleep
- Reduced morning fatigue
- Lower stress levels
“The findings broadly suggested that kiwifruit does impact positively on sleep and recovery in elite athletes,” the researchers concluded.
Why Kiwis Work Wonders for Sleep
Kiwifruit contains several sleep-promoting compounds that may explain these benefits:
- Melatonin (24 μg/g): This hormone regulates our sleep-wake cycle
- Serotonin (5.8 μg/g): A precursor to melatonin that helps regulate mood and sleep
- Folate: Deficiency has been linked to insomnia and restless leg syndrome
- Antioxidants: May suppress inflammation that can disrupt sleep
The improvement was both statistically and clinically significant. At the beginning of the study, 87% of the athletes were classified as “poor sleepers” according to the Pittsburgh Sleep Quality Index. After the kiwi intervention, this number dropped to just 33%.
Not Just for Athletes
While this study focused on elite athletes, previous research has shown similar benefits in the general population. A study involving people who self-reported sleep disturbances found that eating two kiwis an hour before bedtime improved total sleep time by 16.9% and sleep efficiency by 2.4%.
“Poor sleep and resultant under-recovery can negatively impact training adaptations, increase the risk of injury and reduce subsequent performance,” the researchers noted. This applies not only to athletes but to anyone struggling with sleep issues.
A Natural Alternative
None of the participants in the study used sleep medication despite their initial poor sleep quality. This highlights the potential of evidence-based nutritional interventions like kiwifruit consumption as natural alternatives for promoting better sleep.
“Consuming 2 kiwifruit 1 hour before bed is a practical wholefood-based intervention that can easily be implemented in real-world settings.”
For those looking to improve their sleep quality naturally, reaching for a couple of kiwis before bedtime might be worth trying. It’s a delicious alternative to sleep medications and perfectly aligns with the “food first” approach many health professionals recommend.
