The Impact of Kiwi on Sleep Quality: What Does the Science Say?
Getting a good night’s sleep is essential for everyone, but for high-performance athletes, the quality of their sleep can make a significant difference in their recovery and athletic performance. A recent study analyzed the effects of kiwi consumption on the quality of sleep and recovery in athletes, providing valuable insights into how this fruit can be a natural ally for restful rest.
Why is Sleep So Important?
Lack of sleep and subsequent poor recovery can negatively impact training adaptation, increase the risk of injury and compromise sports performance. Athletes often seek strategies to improve sleep, and an approach based on functional foods has gained prominence.
Kiwi and Melatonin: The Key to a Better Night's Sleep?
Kiwifruit (Actinidia Deliciosa) contains melatonin, a hormone essential for regulating circadian rhythms and sleep. Based on this, researchers analyzed whether consuming kiwifruit before bed could improve sleep quality in athletes.
The Study: How Was It Done?
Participants underwent a baseline sleep and recovery assessment (Week 1), followed by a four-week intervention (Weeks 2–5). During this period, they consumed two kiwifruits one hour before bed. To measure outcomes, athletes completed questionnaires at the beginning and end of the study and kept a sleep diary throughout the study.
Results: Does Kiwi Really Work?
The study findings showed that daily kiwi consumption had a positive impact on athletes’ sleep quality and recovery. The most significant improvements included:
Improved Sleep Quality: Increased total sleep time and sleep efficiency.
Fewer Nighttime Awakenings: Reduction in the number of awakenings during the night and the time spent awake after sleeping.
Stress Reduction: Reduction of general stress levels and sports stress, aiding post-workout recovery.
Conclusion: Is Kiwi Worth Betting On?
The results suggest that kiwifruit may be a natural and effective alternative to improve sleep and recovery for athletes and, potentially, anyone looking for a better quality of rest. If you have trouble sleeping or are looking to optimize your recovery, including kiwifruit in your nighttime routine may be a simple and healthy strategy.
Rui Lopes
BMS Nutritionists
Reference: Doherty, Rónán, et al. “The Impact of Kiwifruit Consumption on the Sleep and Recovery of Elite Athletes.” Nutrients, vol. 15, no. 10, 1 Jan. 2023, p. 2274, www.mdpi.com/2072-6643/15/10/2274, https://doi.org/10.3390/nu15102274.