Kiwi Fruit Consumption May Aid Sleep According To Taipei Medical University Study
A sleep study conducted at the Taipei Medical University in 2006 concluded that consuming two kiwi fruits one hour before bed resulted in a statistically significant improvement in sleep onset, duration, and efficiency in adults with self-reported sleep disturbances. This study hints that kiwi fruits may aid sleep in addition to the many health benefits they already confer.
The kiwi fruit is an exotic tropical fruit that is rich in vitamins, fiber, minerals, and nutrients. The kiwi also contains flavonoids, carotenoids, potassium, and antioxidants as well. Just one of these small fruits has more than 100% of the daily recommended dose of vitamin C. One study showed that eating kiwis was as effective as aspirin at thinning the blood without the negative side effects of intestinal bleeding and inflammation. Another study showed that children who ate kiwis regularly had fewer asthma related symptoms. The study reported 44% less incidence of wheezing, shortness of breath was reduced by 32%, severe wheeze by 41%, night time cough by 27%, chronic cough by 25%, and runny nose by 28%.
The sleep study, which involved 24 subjects aged 20 to 55 with self reported-sleep disturbances, lasted five weeks. The methods of the study involved a sleep questionnaire and a sleep diary, which measured sleep quality, time to bed, time of sleep onset, waking time after sleep onset, time of getting up, and total sleep time. The subjects were instructed to fill out the sleep diary within 30 minutes of waking.
The results of the study were surprising. After the subjects sleep diary data was reviewed, it showed that consumption of two kiwi fruit one hour before bed increases in total sleep time of over thirteen percent, an increase of sleep efficiency of over five percent, and a decrease of almost seventeen percent in time to sleep.
This study is shows that there is a potential for kiwi fruit to aid sleep, and that more studies concerning kiwi fruit and sleep need to be conducted to gain a clear picture of just how effective a sleep aid kiwi fruit are. If subsequent studies can confirm these findings, it will add another health notch into the belt of this already miraculous fruit.
Other techniques that can aid sleep are to avoid tobacco and alcohol an hour before bed, do not eat a big meal before bed, and do not drink too much water before bed. The mattress that you choose also has a big effect on sleep as well. There are a few types of mattresses including innerspring, memory foam, and latex mattresses. Innerspring is the most common and cheapest, while memory foam is the softest. Latex mattresses are not cheap but they offer great support and long durability. So for a great night if sleep, heed this advice and you will surely find yourself drifting right off to sleep.
Source:
Lin, H., Tsai, P., Fang, S., & Liu, J.. (2011). Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pacific Journal of Clinical Nutrition, 20(2), 169-174. Retrieved January 26, 2012, from ProQuest Central. (Document ID: 2402606271).