How eating kiwis before bed can boost your sleep quality

May 29, 2025 Siddhartha Jana

Kiwi boosts sleep quality

A 2023 study found that eating 2 kiwis before bed led to better sleep—1 more hour of rest, fewer awakenings, and improved alertness in elite athletes. Source: Canva

Cuts night awakenings

Kiwi helped reduce nighttime awakenings by 27% and time spent awake after sleep onset by 47%, improving overall restfulness. Source: Canva

Serotonin-rich fruit

Kiwi is high in serotonin, which supports mood and sleep cycles. It also helps produce melatonin, the hormone that regulates sleep. Source: Canva

Natural sleep aid

Serotonin in kiwi may support the body’s internal clock and ease the process of falling and staying asleep. Source: Canva

Fights oxidative stress

Packed with antioxidants like vitamin C and polyphenols, kiwi reduces oxidative stress, which can disrupt sleep patterns. Source: Canva

Folate for brain & sleep

Kiwi is rich in folate, a B vitamin essential for neurotransmitter function. Folate deficiency is linked to sleep issues like insomnia. Source: Canva

Not a Cure-All

While kiwi may enhance sleep, it’s not a standalone fix. A healthy bedtime routine is key for long-term sleep health. Source: Canva

Combine with sleep hygiene

For better results, pair kiwi with habits like consistent bedtimes, low screen use, and avoiding caffeine before bed. Source: Canva

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