You can fall asleep faster if you try this fruit every night (Stock Image) (Image: Westend61 via Getty Images)
If you find yourself struggling to fall asleep, the resulting frustration can be overwhelming, which paradoxically makes drifting off even more difficult as you lie awake trying every trick in the book to be able to catch some Zzz’s. Experts have said that insufficient rest due to poor sleep patterns can trigger numerous health complications and reduce both physical and mental performance throughout the day. That’s before considering the detrimental impact on your temperament when exhaustion inevitably sets in.
However, there is a particular fruit you can consume before bedtime that will leave you feeling significantly refreshed come the morning. The specialists at BedKingdom.co.uk have revealed why this fruit is an excellent way to relax before bed and how it can enhance your wellbeing over time.
They explained: “Kiwi fruit has been a feature in many people’s bedtime routines for many years, and the science backs up the kiwi’s value as a sleep aid. Studies have shown that kiwi fruit can help improve sleep quality, sleep timings, and sleep efficiency after a month of regular kiwi fruit consumption before sleep. Kiwi fruit contains high amounts of serotonin and antioxidants, as well as vitamins like folate and B vitamins, which can help to treat sleep disorders as well as help reset your sleep schedule.”
Experts also advise against consuming caffeine too late in the day, as it can “take up to 10 hours to leave the bloodstream completely”, meaning it can disrupt a good night’s sleep. Additionally, if you tend to exercise in the evening, it may be worth reconsidering your routine, as research suggests that morning workouts yield the greatest benefits.
They stated: “A 2015 study by Yamanaka et al. found that vigorous exercise before bed disrupts the body’s natural rhythm and makes it harder to get to sleep. This then makes it harder to keep to a sleep schedule and reduces the quality of sleep achieved after intense exercise performed before bedtime.
“This study found that rapid eye movement (REM) sleep was decreased by 10.5 per cent in the people that performed intensive exercise before bed. REM sleep is important because it is the time when your brain consolidates your memories, committing things learned during the day to long-term memory, as well as being the time when you dream most vividly.
“The same study found that sleep quality was improved when the intensive exercise was done in the morning. Therefore, it is best to avoid intensive exercise in the run-up to bedtime, ideally moving the exercise session earlier in the day to accommodate the best quality of sleep and allow for the best sleep schedule.”
Ensure our latest Express headlines always appear at the top of your Google Search by making us a Preferred Source. Click here to activate or add us as a Preferred Source in your Google search settings
Delicious, and good for you too! (Stock image) (Image: Getty)
NHS advice about sleep
Sleep problems can be hard to cope with, especially when they start to affect your everyday life. A few sleepless nights are usually nothing to worry about. But if poor sleep happens often, it can start to affect how you feel and get through the day.
Most healthy adults need around seven to nine hours of sleep every night, although the exact amount can be different for each person. Your age, health and daily routine can all affect how much sleep you need. Children and teenagers usually need more sleep than adults.
You may not be getting enough sleep if you:
- find it hard to wake up or start your day
- feel very tired, irritable or sleepy during the day
- find it hard to focus or cope with everyday tasks
Sleep problems can affect you in different ways. You may:
- find it difficult to fall asleep
- lie awake for long periods at night
- wake up several times during the night
- wake up early and not be able to get back to sleep
Sleep problems can take time to improve, but small changes can help. A regular routine can help your body get used to sleeping better. Try to go to bed and wake up at around the same time each day, and give yourself time to relax before bed.
There are also simple things you can try, such as making your bedroom more comfortable, avoiding caffeine late in the day and putting your phone away before bed.
