While it’s a relatively new phenomenon, the kiwi fruit has now picked up a new reputation. The Kiwi is now considered to have the right cocktail of nutrients and antioxidants to improve sleep patterns and function. Enough studies have now been concluded to determine this fact and it’s time to spread the news. We all have a friend or family member who suffers from bad sleep or insomnia. Perhaps, we ourselves are living with some type of sleep disorder. We now have solid information from many scientific sources that the Kiwi can help us with get longer sleep.
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Kiwi has the right nutrients
Kiwi is rich in many kinds of nutrients and research has found that they have high levels of many of them. Some key nutrients the sleep benefits of Kiwi research are melatonin and serotonin. Other nutrients the Kiwi contain that also aid in supporting sleep are folate, carotenoids, flavonoids and antioxidants. Each one depends on the other. There is just the perfect mix of good stuff in this little fruit. Kiwi contains quite a few antioxidants. Antioxidants are those great nutrients in many superfoods which fight those pesky little free radicals. Free radicals stay floating around in our system and drag us down causing lethargy. Getting rid of them gives us better rest and also more energy when we are awake.
The Ingredients Make Up A Kiwi Fruit
Kiwi is so powerful that in some studies there is an actual significant increase in proper sleep function. We know how an adult body works requiring seven hours of sleep a night. That is proven through testing as required for maximum function. Teenagers and children need far more sleep than adults and seniors. This can range between nine and ten hours of sleep a night to ensure healthy growth and body function.
Many average adults are getting nowhere near seven hours of slumber on a regular basis. Definitely not good for vitality and long term heath. Lack of sleep can lead to more serious health issues. Bad sleeping habits should be taken seriously as a health concern in general. It is shown in some of these studies that Kiwi can add an entire hour of sleep to your night when eaten in the suggested way. This makes the Kiwi a potentially natural treatment for insomnia and general sleep disorders.
Kiwi helps with various components of sleep function in our bodies. It helps not only with the falling asleep part but also with staying asleep. Also, found in research, is better falling back to sleep after waking up. In addition, the neurotransmitter nutrients, melatonin and serotonin, which aid sleep. More ingredients that add to the sleep benefits of Kiwi include magnesium and potassium. When these two elements are combined with calcium from other sources help the muscles relax and restore. This allows less room for night cramping and muscle spasms therefore allowing naturally for better rest and sleep.
How to Use the Kiwi for Better Sleep
It seems that many of the studies suggest that the best way to use the Kiwi to aid falling asleep and sleeping in general is to eat kiwi fruit an hour before heading to bed.
A baseline study completed in 2007 shows that there is a way to use Kiwi to maximize the effectiveness of its sleep aid potential. Other studies done later also corroborate the following: Eat two Kiwi an hour prior to heading for sleep. This sounds like a healthy desert. A study included mice as the test group was conducted and yielded solid evidence that kiwi effects their tiny slumber and increases sleeping time proportionate to the amount of the kiwi extract given to them.
This could possibly mean that the more Kiwi we eat, the more effect it has on our sleep. Certainly this leaves us some room for experimentation! For now, the recommended dosage for an average adult is two Kiwis. They add that eaten one hour before bedtime is the best but always good when you can get it.
Kiwi is a Win Win
In addition to Kiwi being a nutritious fruit containing high amounts of vitamin C and E. These basic nutrients combine together with the nutrient folate have been found to help with insomnia. The nourishment the Kiwi provides to our body can possibly help us in a long term and more effective way than non-benzodiazepines and benzodiazepine pharmaceuticals. Kiwi also contains the powerful nutrient serotonin in a fairly high concentration for such a little fruit. It is obviously a safer choice to prevent chemical dependency and/or developing tolerance to such substances as alcohol.
The Sleep Council
There is actually an entire council devoted to sleep called “The Sleep Council”. They are located in the U.K. where 40% of the population get less than 6 hours of sleep per night. It is just such a council that also recommends that we eat two kiwis an hour before bedtime. Other recommendations for a bedtime wind down ritual include eating more fiber, regular exercise and schedule and a warm bath a few hours before sleepy time. Plenty of sleep studies are available looking for participants. Those studies could aid scientists in finding more ways for all of us to catch up on our Z’s.
There is a simple spoon dropping sleep test you can conduct called the “sleep latency onset test”. Conducted in the afternoon, one holds a metal spoon in their hand over a metal tray and try to fall asleep. When the spoon falls to the tray the clacking should be enough to wake you up. A timer is to be set at the closing of the eyes and attempted sleep. The sooner you fall asleep, the worse your sleep deprivation problem may be. It is an old-fashioned, tried and true test, to find out how severe your sleeping issues are.
Understand Holistic Medicine By Discovering The Sleep Benefits Of Kiwi
While it is great to be able to self diagnose, especially these days, but always seek out the advice of a professional to ensure optimal results for sleep and insomnia issues. The sleep benefits of kiwi is considered a holistic cure and for those looking to support sleeping naturally. Kiwi is delicious any day and can be included in your night time regime with little to no negative consequence. Kiwi can stay fresh for one to two weeks, therefore, many people store dried kiwi in bulk to make sure it is a staple in the diet.
Article Written By Dana Witengier