How can you fall asleep faster and sleep better?

Create a routine

A calm night starts with a calm day. (Note, we said calm, not BORING!). Find your inner zen by pre-preparing some food dishes in advance to help take the stress out of mealtimes:

• Feel reassured that the week’s meals are organised
• Avoid ordering last minute takeaways that may be overly filling or unhealthy
• Say goodbye to sleepless nights worrying about tomorrow’s dinner!

Fun Fact:

Zespri™ Green kiwifruit freezes excellently, making it the perfect ingredient for meals that are stored in the freezer and then defrosted at your leisure.

Choose the right options

With only 81 kcal per 100 g¹, Zespri™ Green kiwifruit is a snack that won’t leave you bloated and uncomfortable before bedtime. Slice it, dice it, or scoop it straight out the skin – you’ll have delicious dreams all night long!

More tips for regular sleep patterns:

• Avoid caffeine and alcohol, which can prevent you from falling into a deep sleep
• Keep a food diary to help figure out what interrupts your sleep
• Try a sleep spray on your pillow for instant relaxation
• Listen to calming music or an audiobook for 10-20 minutes before bed

Stay active in the day

If you find your mind racing at night, it might be because your body hasn’t been sufficiently active during the day. Regular exercise is thought to bring many sleep benefits:

1. It can help you relax your mind and clear it of any worries.
2. It can tire you out physically, which means you are more likely to fall into a deep and restful sleep

What is your favourite time to exercise?

• A 30 minute stroll after dinner can help prepare the body for sleep
• Exercise first thing in the morning can energise you for the rest of the day.

Have a think about what fits with your lifestyle and needs. Don’t be afraid to try something new – you could join a dance class, try out a new team sport, or sign-up to an online yoga session. Plus, if you feel a little peckish when you finish, snack on a couple of fresh Zespri™ Green kiwifruit before bed. They’ll satisfy your sweet tooth, and provide you with a boost of essential vitamins and minerals¹.

Design a restful environment

How many non-sleeping hours do you spend in your bedroom? Maybe you use it to do some work in the evenings, or as a place to escape to when the rest of the house is feeling a little bit crowded. Whatever the case, you might want to put a limit on it. That’s because the more that the bedroom is associated with sleep, the easier you’ll find it to relax.

Fun Fact:

Mobile phones and tablets might be a fun distraction before bed, but they can actually disrupt your sleep patterns. Want a better distraction? Try a delicious Zespri Green kiwifruit™ for a midnight snack.

Prepare your digestive system for sleep

Zespri™ Green kiwifruit is a rich source of fibre, a nutrient that has been linked with digestive health and comfort^{2, 3}. It also contains the enzyme actinidin, a natural enzyme that can help speed up protein-digestion and reduce sensations of heaviness⁴. So if you can’t sleep because it feels like you’re still digesting your dinner, think about including a couple in your daily diet.

This snack recipe for chocolate kiwi bites is high in fibre and taste – the perfect end to the evening!

References

1. Boland M, Moughan PJ. Advances in food and nutrition research. Nutritional benefits of kiwifruit. Waltham, MA: Elsevier Inc; 2013. https://www.elsevier.com/books/nutritional-benefits-of-kiwifruit/boland/978-0-12-394294-4

2. The New Zealand Institute for Plant & Food Research Limited. (2015). New Zealand Food Composition Database: New Zealand FOODfiles 2014 Version 01. Retrieved March 30, 2015 from http://www.foodcomposition.co.nz/foodfiles.
3. Sims IM, Monro JA. Fiber: Composition, structures, and functional properties. Adv Food Nutr Res. 2013; 68:81-99.
4. Kaur L, Rutherfurd SM, Moughan PJ, Drummond L, Boland MJ :Actinidin enhances protein digestion in the small intestine as assessed using in an in vitro digestion model. J Agric Food Chem.2010; 58:5068-73.