Sleep expert shares delicious fruit you should eat before bedtime to fall asleep faster - The Mirror

If you struggle to sleep, you can get really frustrated at yourself - which ironically makes it even harder to get off to the land of nod.

Experts have explained that not getting enough Zzzs due to a poor sleep schedule can lead to a myriad of health problems, and it also decreases physical and mental performance during the day. And, that's without mentioning the negative effects on your mood when you feel tired.

But, there is a fruit that you can eat before you get some beauty sleep that will make you feel so much better when you wake up in the morning.

Kiwi could be the answer to your sleep woes ( Getty Images)

The experts at BedKingdom.co.uk have shared why kiwi fruit is a fantastic way to wind down before bedtime, and how it can make you feel better in the long run.

They said: "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 kiwifruit consumption before sleep.

"Kiwifruit contains high amounts of serotonin and antioxidants, as well as vitamins like folate, and B vitamin, which can help to treat sleep disorders as well as help reset your sleep schedule."

Also, the experts recommend not consuming caffeine too late, as it can "take up to 10 hours to leave the bloodstream completely", therefore, it can interfere with sleeping properly.

And if you exercise at night time, it may be time to switch up your routine, as studies have found that morning time is the best time to work out.

They said: "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, as well as 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% 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."

Will you be using any of these sleeping tips? Let us know in the comments.

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2023-04-01 16:39:18Z
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