Some research has found that eating kiwi can improve sleep. See Full Reference . In a study, people who ate two kiwis one hour before bedtime found that they fell asleep faster, slept more, and had better sleep quality.
According to studies on their potential to improve sleep quality, kiwis may also be one of the best foods to eat before bed.
Numerous studies have revealed that kiwifruit contains many medicinally useful compounds, among which antioxidants and serotonin may be beneficial in the treatment of the sleep disorders.
Cherries and cherry juice contain high levels of melatonin, a hormone in the brain that controls your sleep regulation. One study even shows that drinking tart cherry juice could improve sleep in people who suffer from insomnia.
Kiwis do not have melatonin, however, according to phycology today, studies have shown that the stimulation of serotonin levels may in turn increase melatonin levels. The presence of a relatively high concentration of serotonin in kiwifruit may contribute to its apparent ability to improve sleep.
Kiwi: The first thing in the morning on an empty stomach is the best time to eat kiwi fruit. It detoxifies the system of your body and the fibre in the fruit contains lots of minerals that will provide you with a day's energy.
Several of the most popular natural sleep aids include melatonin, GABA, tryptophan, 5-HTP, CBD and THC, valerian root and lavender.
Green, leafy vegetables, pumpkin seeds, edamame, bananas, avocados, beans, and nuts and seeds are all foods rich in magnesium, which helps muscles relax and induces a sleepy state, Mehta said. A lack of magnesium can cause restless leg syndrome and muscle spasms. Certain foods contain an amino acid called tryptophan.
According to one study, kiwis have shown to improve sleep quality and may be one of the best foods to eat before bed. In a 4-week study, 24 adults ate 2 Zespri® Green Kiwifruit one hour before bed every night. Results indicated the adults fell asleep 42% quicker and stayed asleep 13% longer.
Citrus Fruit
The citrus in oranges, clementines, grapefruits, tangerines, lemons and kumquats will cause your stomach to produce excessive amounts of acid that will make it very difficult for you to sleep.
Kiwis are rich in folate, vitamin C, and E. According to research, oxidative stress plays an important role in anxiety. The combination of nutrients in a kiwi aid in the reduction of oxidative stress, which can result in chronic inflammation that science shows plays a part in many mental health conditions.
Cherries
Cherries (especially sour cherries like the Montmorency variety) are one of the only (and highest) natural food sources of melatonin.
Not only can magnesium help you get to sleep, but it plays a part in helping you achieve deep and restful sleep as well. In one study, older adults were given 500 mg of magnesium or a placebo. Overall, the magnesium group had better quality of sleep.
Though going to bed hungry can help with sleep and weight loss, lack of access to food can actually increase your risk of obesity, asthma, and other health problems.
Which form of magnesium is best for sleep? Because it's combined with an additional sleep aid and amino acid, glycine, magnesium glycinate is one of the most common magnesium supplements used for achieving better sleep.
Eggs and fish are higher melatonin-containing food groups in animal foods, whereas in plant foods, nuts are with the highest content of melatonin. Some kinds of mushrooms, cereals and germinated legumes or seeds are also good dietary sources of melatonin.
Eating kiwis is an excellent way to increase your consumption of vitamin C, plus many other antioxidant and anti-inflammatory compounds. Kiwis may also benefit the health of your heart and digestive system.