Most of us, on some level, are aware of how poor sleep can affect our health. But did you know that poor sleep can impact everything from immune function to hormones? Because of its powerful influence, even mild symptoms are worth paying attention to. Signs of poor sleep at night can show up in both obvious and subtle ways. Here are some of the most common indicators:
During the Night
- Difficulty falling asleep (taking more than 30 minutes regularly)
- Frequent awakenings or trouble staying asleep
- Restless tossing and turning
- Waking up too early and being unable to fall back asleep
- Snoring or gasping (can indicate sleep apnea)
In the Morning
- Waking up feeling tired, groggy, or unrefreshed
- Headaches upon waking
- Dry mouth or sore throat (often from mouth breathing or snoring)
During the Day
- Excessive daytime sleepiness
- Low energy or fatigue
- Difficulty concentrating or memory issues
- Irritability, mood swings, or increased stress
- Craving sugar or caffeine to stay awake
- Falling asleep during passive activities like reading or watching TV
There are obviously medications and supplements that can help with sleep quality and duration, but what about a dietary addition? Surprisingly, consuming kiwifruit before bedtime may enhance sleep quality. A study involving adults with self-reported sleep disturbances found that eating two kiwifruits one hour before bed for four weeks led to significant improvements in several sleep parameters:
- Sleep onset latency decreased by 35.4%, meaning participants fell asleep faster.
- Waking time after sleep onset reduced by 28.9%, indicating fewer nighttime awakenings.
- Total sleep time increased by 13.4%.
- Sleep efficiency improved by 5.41%.
These benefits are attributed to kiwifruit’s high levels of serotonin, which aids in regulating the sleep cycle, and antioxidants like vitamins C and E, which may reduce oxidative stress that can interfere with sleep. While more research is needed, kiwi is a simple, nutrient-rich, and natural option to support better sleep without side effects.
Copyright 2021, GoHealthier.com
