Research
Mixed
Consumption of two kiwifruits one hour before bedtime for four weeks significantly improves total sleep duration, sleep efficiency, and reduces wake after sleep onset in individuals with self-reported sleep disturbance.
Eat two kiwifruits one hour before bed every night for at least four weeks. This simple habit has been shown to increase total sleep time by nearly 40 minutes and improve sleep efficiency in people with sleep issues. The fruit provides serotonin, folate, and antioxidants that support sleep regulation.
LimitedSupportsLOW confidence
A study involving volunteers (n = 25) with a self-reported sleep disturbance demonstrated consumption of two kiwifruit one hour before bedtime for four weeks significantly improved actigraphy-measured total sleep duration (+16.9%, baseline 354.5 ± 17.1 min; post-intervention 395.3 ± 17.4 min) and sleep efficiency (+2.4%, baseline 93.9 ± 1.03 min; post-intervention 95.9 ± 0.67 min) (p ≤ 0.005) [70].
Why this rating
The study lacked a control group and had a high dropout rate (n=5), introducing potential bias.
Source
Sleep and Nutrition Interactions: Implications for Athletes
Rónán Doherty et al. · Nutrients · 2019
DOI 10.3390/nu11040822
narrative_reviewCited 177×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Short sleep duration (< 7 hours per night) and long sleep duration (> 8 hours per night) are both associated with increased levels of inflammatory markers (IL-6 and CRP) and higher all-cause mortality risk compared to normal sleep (7-8 hours).Good
- Consumption of high glycemic index (GI) carbohydrates four hours before bedtime significantly reduces sleep onset latency compared to low GI meals or meals consumed closer to bedtime.Moderate
- Tart cherry juice supplementation increases circulating melatonin levels, improves total sleep duration, and enhances sleep efficiency in healthy adults.Moderate
Related findings · Mixed
- Bariatric surgery (VSG and RYGB) is the most effective and sustainable treatment for obesity, producing marked and sustained weight loss that non-surgical interventions cannot match.Strong
- Severely protein-deficient diets (2–3% energy) induce lean body mass loss and metabolic imbalance, whereas adequate protein intake (0.66 g/kg/d minimum) is a prerequisite for maintaining muscle, bone, and physiological function.Strong
- For patients with Class III obesity (BMI >39.9 kg/m2), metabolic bariatric surgery (MBS) is significantly more effective than any currently approved medication, with BilioPancreatic Diversion (BPD) showing the highest estimated weight loss.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →