Is it advisable to eat kiwifruit before going to bed?

As with all nutritional advice, what works for one person may not work for another. There are some things that all nutritionists agree we should avoid before bedtime, such as too much caffeine¹. When it comes to kiwifruit however, the advice is to listen to your body. Only you will know if it works for you!

Why might eating kiwifruit at night help you sleep?

One of the most interesting links between kiwifruit and sleep relates to the effect it can have on your sleep cycles. This is thought to be because it is a low GI food which can help control your cortisol levels². In addition, Zespri^TM Green and Zespri^TM SunGold^TM kiwifruit contain serotonin, vitamin C, and carotenoids, all of which may also improve the quality of sleep.

A deeper dive into the science behind cortisol:

For those of you who like to know all the info, this section is for you!

Cortisol is a hormone that your body produces in cycles – much like the circadian rhythm that tells you whether it’s daytime or night-time. Production of cortisol is lowest around midnight, and highest around an hour after you wake up. The body can also release smaller ‘bursts’ of cortisol at any time. If these ‘bursts’ occur before bedtime or overnight, they can disrupt your sleep cycle. So, how can the right nutrition help you keep cortisol levels low at night?  Well, cortisol production is sensitive to the glycaemic index (GI) of the foods we eat. Nutritionists recommend eating a range of low GI foods during the day to try to keep cortisol levels low at night. That’s where the kiwifruit comes in!

The relationship between kiwifruit and sleep quality: is there scientific evidence?

The majority of clinical studies on kiwifruit have focused on its connection with gut health and vitality levels. But one study did find that the consumption of two kiwifruit before bedtime for four weeks improved the quantity and quality of sleep for adults with sleep disorders³. Another study found similar results with elite athletes⁴. Whilst more research is needed, these initial findings make sense to us! After all, kiwifruit is packed full of vitamins and minerals that bring a variety of health benefits to the whole body. Why wouldn’t it also help us get some much needed shut-eye?

Healthy, easy kiwifruit recipes to enjoy before bedtime

You’ll have heard it before: light meals are the way to go if you want to get a good night’s sleep. Eating too much before bedtime means your body will have to focus on digestion, which can interrupt sleep cycles and prevent you getting the rest you need. The following kiwifruit recipes have been chosen not just for their taste, but because they are refreshingly light. Enjoy!

Flat bread with kiwifruit, cream cheese and ham

Ever made your own bread? Well with this recipe, now you can! It’s surprisingly easy to prepare – the kids will also love to get involved. The flatbreads can be filled any way you like (as long as there’s kiwifruit in there of course). We like this particular recipe as it balances fat (cream cheese), carbohydrates (bread and kiwifruit), and protein (ham). That’s good news for those bedtime cortisol levels.

Click here to read the full recipe.

Spinach salad with cod, Zespri^TM kiwifruit, fresh onion, and tomato

Salads are a naturally light choice before bedtime, and the possibilities to add kiwifruit to your favourite dishes are endless! This dish includes spinach, which adds extra fibre to the dish. Plus, it only takes 20 minutes to prepare, so you won’t be stuck in the kitchen when you could be getting ready for bed!

Find out how to prepare this delicious salad here.

Chunky pepper and tomato soup with green kiwifruit 

A bowl of vegetable soup is an easy and convenient way to treat your body to a wide variety of vitamins and minerals. With just over 300 kcal per portion, you’ll drift off to sleep feeling light yet satisfied…!

Sound good? Read the recipe here.

Tips for choosing and preserving fresh kiwifruit for night-time consumption

If you want to keep your kiwifruit fresher for longer, there are a few clever hints you should know about.

Tip 1: Freeze your fruit

The best way to do this is to first cut the kiwifruit into slices and lay them out on a lined baking sheet. Once they’ve frozen (around 2-3 hours), pop them into an airtight container. You can then keep them in the freezer for up to 3 months – that means you’ll always have some kiwifruit close by when you want a snack before bedtime.

Tip 2: Store your kiwifruit separately

Keeping your fruits and vegetables apart in the fridge slows down the ripening process and can give you more time to enjoy them – day or night!

Kiwifruit at night: other recommendations

Whist enjoying Zespri^TM kiwifruit might be one part of a healthy sleep routine, there are other sensible habits that can help set you up for a proper night’s rest.

1. Be active during the day: Physical exercise can help you sleep better, but don’t work out too close to bedtime!
2. Limit naps: If you can’t resist some daytime shut eye, try to keep it to no more than 30 minutes. And don’t close your eyes too late in the afternoon!
3. Avoid caffeine: It’s not just coffee that can interrupt your sleep – be aware of hidden caffeine in other foods and beverages such as tea, energy drinks and coca products.
4. Create a sleep schedule: Weekend lie-ins might sound like a good idea, but most experts recommend sticking to the same amount of sleep throughout the week
5. Relax and unwind: In the hours leading up to bedtime, try putting all electronic devices away and spend some time doing calm activities such as reading or taking a bath.

Sources

1.     Carissa Gardiner, Jonathon Weakley, Louise M. Burke, Gregory D. Roach, Charli Sargent, Nirav Maniar, Andrew Townshend, Shona L. Halson, The effect of caffeine on subsequent sleep: A systematic review and meta-analysis, Sleep Medicine Reviews, Volume 69, 2023, 101764, ISSN 1087-0792, https://doi.org/10.1016/j.smrv.2023.101764

2.     Al-Dujaili, E. A. S., Ashmore, S., & Tsang, C. A Short Study Exploring the Effect of the Glycaemic Index of the Diet on Energy intake and Salivary Steroid Hormones. Nutrients, 2019 Jan 24;11(2):260. https://doi.org/10.3390/nu11020260

3.     Lin HH, Tsai PS, Fang SC, Liu JF. Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pac J Clin Nutr 2011; 20:169–74

4.     Doherty R, Madigan S, Nevill A, Warrington G, Ellis JG. The Impact of Kiwifruit Consumption on the Sleep and Recovery of Elite Athletes. Nutrients. 2023; 15(10):2274. https://doi.org/10.3390/nu15102274