User Rating: 3 / 5
Certain fruits eaten an 'hour' before bed may 'significantly increase' sleep efficiency
Medical conditions and work obligations can severely compromise sleep quality, but these issues can be mitigated with the right lifestyle changes. Some clinical institutions encourage the consumption of fruit to improve the duration and quality of shut-eye. The unique nutritional profiles of cherries and kiwifruit, for example, have proven useful in improving the overall efficiency of sleep.
The Asia Pacific Journal of Clinical Nutrition was among the first to highlight the benefits of kiwi for sleep.
According to research published by the journal, kiwifruit contains a host of medical compounds comprising antioxidants and serotonin.
Both molecules have proven beneficial in the treatment of sleep disorders, helping improve the onset, duration and quality of sleep.
This conclusion was drawn after scientists conducted a study on a sample of twenty-four subjects aged between 20 and 55 years old.
All participants consumed kiwifruit "an hour" before bedtime every night over a period of four weeks while different parameters of sleep were assessed.
After four weeks, the patients demonstrated reduced waking time after sleep onset and a decrease in the time it took to fall asleep (sleep latency).
In fact, keep onset latency decreased by 35.4 percent and walking time after sleep onset fell by 28.9 percent.
"Total sleep time and sleep efficiency were significantly increased," noted the authors.
They then concluded: "Kiwifruit consumption may improve sleep onset, duration and efficiency in adults with self-reported sleep disturbances."
Though further investigations are warranted to confirm these effects, there are plausible explanations for the sleep-promoting effects of kiwis.
Firstly, the serotonin content of kiwis has been shown to play a unique role in the regulation of sleep cycles.
This is because it is a chemical precursor to melatonin, the main hormone responsible for inducing sleep.
More research is needed to understand the role of antioxidants in promoting sleep, but studies have shown that decreased antioxidant levels are linked to poor sleep.
Doctor Michael Breus, Clinical psychologist and Sleep Medicine Expert added: "Kiwi isn't the only potentially sleep-promoting food out there.
"There are a number of other types of food that can aid sleep. Magnesium and potassium-rich foods help promote relaxation and circulation.
"They include dark leafy greens, bananas, nuts, seeds, citrus, tomatoes and whole grains. Foods high in calcium help boost melatonin levels."
Another sleep-promoting fruit often mentioned by healthy bodies is the Montmorency cherry.
In one pilot study led by Louisiana State University, tart cherry juice extended the sleep time of senior insomniacs by 84 minutes.
Montmorency tart cherries, which are some of the common varieties of tart cherries, come in dried, canned, juice and concentrated forms.
Not only does the fruit contain antioxidants, but agricultural studies suggest it is one of the only dietary sources of the sleep hormone melatonin.
No thoughts on “Certain fruits eaten an 'hour' before bed may 'significantly increase' sleep efficiency”
Articles - Most Read
- Home
- LIVER DIS-EASE AND GALL BLADDER DIS-EASE
- Contacts
- African Wholistics - Medicines, Machines and Ignorance
- African Holistics - Seduced by Ignorance and Research
- African Wholistics -The Overlooked Revolution
- The Children of the Sun-3
- Kidney Stones-African Holistic Health
- PART ONE: DIS-EASE TREATMENT AND HEALTH-3
- The Serpent and the RainBow-The Jaguar - 2
- 'Tortured' and shackled pupils freed from Nigerian Islamic school
- PART ONE: DIS-EASE TREATMENT AND HEALTH-4
- PART ONE: DIS-EASE TREATMENT AND HEALTH-2
- King Leopold's Ghost - Introduction
- PART ONE: DIS-EASE TREATMENT AND HEALTH-5
- African Wholistics - Medicine
- Menopause
- The Mystery System
- PART ONE: DIS-EASE TREATMENT AND HEALTH-6
- The Black Pharaohs Nubian Pharaohs of Ancient Egypt
Who's On Line?
We have 49 guests and no members online
Ad Agency Remote
Articles - Latest
- Urinary incontinence associated with higher odds of future disability
- Diagnosis and Treatment for Urinary Tract Infections
- Rose Hip - Uses, Side Effects, and More
- Cocoa may protect against negative effects of fatty foods when stressed – study
- Advanced sequencing reveals eye microbiome variances linked to dry eye
- The Power of Asparagus: A Nutrient-Dense Vegetable for Better Health
- From Bone Regeneration to Heart Repair: Stem Cell Transplantation Paves the Way for New Medical Frontiers
- Rediscovering the forgotten gem: Jerusalem artichoke's health benefits and culinary uses
- Dragon Fruit Health Benefits
- Colon Cleanse Myth–Do You Have 5 to 20 lbs of Toxic Poop?
- Can one PET scan predict your cognitive future? Insights from a new study of older adults
- Soursop Nutrition Facts and Health Benefits
- Papaya Nutrition Facts and Health Benefits
- Can You Freeze Walnuts? The Complete Guide
- Rethinking the germ theory: A balanced take on microbes and disease outcomes
- Atrial fibrillation linked to high mortality and hospitalization rates, UQ study shows
- 'The hypomanic state can be really beautiful': What life is really like when you have bipolar disorder
- New genetically-modified purple tomato made with DNA created by scientists
- Pili Nuts Nutrition Facts and Health Benefits