Insomnia is a prevalent issue in modern life, significantly impacting both physical health and mental well-being. Recently, Dr. Hoàng Hiến, a specialist in Respiratory and Emergency Medicine, shared a scientific study on Sohu, demonstrating that consuming 2 kiwis one hour before bedtime daily for 4 weeks can significantly improve sleep quality.
According to a 2011 study, individuals with sleep issues who maintained this habit for 4 weeks experienced a 35.4% reduction in the time taken to fall asleep, a 13.4% increase in total sleep duration, and a 5.41% improvement in sleep efficiency.
Explaining the benefits of kiwis, Dr. Hoàng noted that they contain serotonin, a substance that converts into melatonin in the brain, regulating the day-night biological cycle. Additionally, kiwis are rich in vitamin C, vitamin E, folate, and polyphenols, which reduce oxidative stress and support a stable nervous system. The fiber and prebiotics in kiwis also improve gut microbiota, indirectly regulating sleep hormones.
However, Dr. Hoàng cautioned that these findings need validation through larger-scale studies. He advised patients to maintain healthy habits such as consistent sleep schedules, limiting caffeine intake, and avoiding blue light exposure in the evening, while using kiwis as a complementary sleep aid.
Here are the standout benefits of kiwis:
Improved Sleep: Kiwis contain serotonin and compounds that boost melatonin production, the hormone regulating sleep cycles, helping you fall asleep faster and enjoy deeper sleep.
Boosted Immunity: Rich in vitamin C, kiwis enhance immune function, protecting the body against infections and colds.
Antioxidant Properties: With high levels of vitamin C, vitamin E, and polyphenols, kiwis reduce oxidative stress, prevent cellular damage, and slow aging.
Digestive Support: The fiber and prebiotics in kiwis improve gut microbiota, enhance digestion, and prevent constipation.
Heart Health: Kiwis help lower blood pressure and improve circulation due to their high potassium content and antioxidants.
Eye Health: Vitamins C and E in kiwis protect eyes from UV damage and reduce the risk of age-related eye conditions.
Mood Stabilization: Nutrients in kiwis support brain function, reducing stress, anxiety, and improving overall mood.
