Kiwis are rich in serotonin, a brain chemical that influences sleep duration and the body's ability to recover. The serotonin in kiwis can increase both sleep time and quality. It also plays a role in regulating mood and treating depression.

Melatonin is a hormone that regulates the body's circadian rhythm, signaling when it's time to sleep and maintaining deep sleep. The serotonin in kiwis is a precursor to melatonin production, contributing to better sleep. When the body lacks melatonin, you may experience difficulty falling asleep, insomnia, or light sleep, leading to fatigue, stress, and impacting overall health.

Kiwis also contain folate, a B vitamin. Low folate levels are linked to sleep problems. Maintain healthy folate levels by regularly consuming foods like kiwis. Besides sleep issues, folate deficiency can cause fatigue, lack of energy, headaches, dizziness, pale skin, shortness of breath, poor appetite, weight loss, and difficulty conceiving. Individuals with folate deficiency should consult a doctor for diagnosis and appropriate supplementation advice.

Kiwis are packed with antioxidants, including vitamins C and E. High oxidative stress can damage nerve cells in the brain, disrupting melatonin production and the circadian rhythm. Stress also activates the hypothalamic-pituitary-adrenal axis and the sympathetic nervous system, leading to an increase in stress hormones like cortisol and adrenaline, which can cause insomnia. The high antioxidant content in kiwis promotes good sleep.

Increasing fiber intake can also improve sleep by supporting gut health, reducing inflammation, and stimulating the production of sleep-regulating hormones. One kiwi provides 3 g of fiber. Eating two kiwis about an hour before bed gives the body time to process the nutrients and potentially boost serotonin levels before sleep.

However, kiwis are not suitable for everyone. People with kiwi allergies may experience reactions. Those managing their sugar intake should consult a doctor before consuming this fruit to avoid elevated blood sugar levels.

Le Nguyen (According to Very Well Health)