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Sleep Tight With Kiwis

Sleep Tight With Kiwis

Research involved 15 elite athletes, including national-level sailors and middle-distance runners, with an average age of 23.2 years. Over a five-week period, participants consumed two medium-sized green kiwifruits (Actinidia deliciosa) one hour before bedtime for four weeks, following a one-week baseline assessment.

Throughout the study, athletes maintained daily sleep diaries and completed questionnaires assessing sleep quality and recovery .

Key Findings

The study reported significant improvements in various sleep parameters after the kiwifruit intervention:

  • Wake After Sleep Onset (WASO): Reduced by 47%, indicating fewer and shorter nighttime awakenings.

  • Number of Awakenings: Decreased by 27%, suggesting more consolidated sleep.

  • Total Sleep Time: Increased by approximately 60 minutes, enhancing overall restfulness.

  • Sleep Efficiency: Improved from 86% to 93%, surpassing the 85% benchmark for healthy sleep.

Additionally, participants reported subjective improvements in alertness, reduced fatigue, and overall sleep quality.

Potential Mechanisms

Kiwifruit contains several compounds that may contribute to its sleep-promoting effects:

  • Melatonin: A hormone that regulates the sleep-wake cycle.
  • Serotonin: A neurotransmitter involved in sleep regulation.
  • Antioxidants: Such as vitamins C and E, which combat oxidative stress.
  • Folate: A B-vitamin linked to sleep quality.

Conclusion

This study suggests that consuming two kiwifruits an hour before bedtime may enhance sleep quality and duration, particularly in elite athletes. While the sample size was small, the findings are promising and warrant further research in broader populations.

For those seeking natural methods to improve sleep, incorporating kiwifruit into the evening routine could be a simple and effective strategy.

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