ChillSleep
Diet & Nutrition

Kiwi Fruit Before Bed

Eat nutrient-dense kiwis to improve sleep onset and duration

5 minutes

Kiwis are rich in serotonin, antioxidants, and folate — nutrients that have been specifically linked to improved sleep in research studies. Eating 1-2 kiwis an hour before bed may help you fall asleep faster and sleep more soundly throughout the night.

How To Do It

  1. 1

    Eat 1-2 medium-sized kiwis (gold or green variety) 1 hour before bedtime.

  2. 2

    Wash and eat with skin on (if tolerable) for extra fiber and nutrients.

  3. 3

    Or cut in half and scoop out the flesh with a spoon.

  4. 4

    Make it a consistent nightly habit for best results.

  5. 5

    Combine with a small handful of nuts for added magnesium and protein.

  6. 6

    Continue for at least 4 weeks to evaluate effectiveness.

The Science Behind It

A study in the Asia Pacific Journal of Clinical Nutrition found that consuming 2 kiwis one hour before bedtime for 4 weeks significantly improved sleep onset, duration, and efficiency in adults with self-reported sleep disturbances. Kiwis' high serotonin and antioxidant content (vitamins C and E) may contribute to these effects.

Tips

  • Gold kiwis are sweeter and less tart if you find green kiwis too sour.

  • The skin is edible and contains prebiotics that support gut health (linked to better sleep).

  • Kiwis are also high in vitamin C and support immune function.

Best For

Falling asleepSleep qualityMorning freshness

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