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#DYK? Eating Kiwifruit Before Bed Could Help You Sleep Like a Pro

  • Health & Lifestyle
  • Did You Know

Have you ever heard that the trick to sleeping in is going to bed early? An early bedtime is a great start. But sometimes adults are hesitant to hit the hay early, for fear of lying awake in bed counting sheep on repeat.  

Most of us could benefit from extra shuteye. According to the Centers for Disease Control and Prevention (CDC), adults need 7 or more hours of sleep each night for optimal health and wellbeing. 1 Yet, based on data from the Sleep Foundation, more than one-third of adults log less than 7 hours of sleep per night, while almost half of all Americans report feeling sleepy 3 - 7 days per week. 2   

Okay, so many of us could use some extra ZZZs. While old habits like bedtime routines can be tough to break, there is one natural, simple solution that could help you fall asleep faster: eat kiwis! 



According to one study, kiwis have shown to improve sleep quality and may be one of the best foods to eat before bed.3 In a 4-week study, 24 adults ate 2 Zespri® Green Kiwifruit one hour before bed every night. Results indicated the adults fell asleep 42% quicker and stayed asleep 13% longer. If aiming for 7 hours of sleep, this additional 13% equates to nearly 55 more minutes of snoozing. The study also showed adults who consumed kiwifruit before going to bed were 5% less likely to wake in the middle of the night.  While we continue to discover how kiwis can help with better sleep, we know that biological processes (like sleep!) seem to be influenced by getting the right amount of nutrients. Making conscious choices about foods and when you’re eating them may help make a difference to your sleep quality.   

Next time you’re craving a bedtime snack, grab a green kiwifruit, known for its fresh, tangy-sweet flavor. Plus, we think kiwifruit make for sweet dreams 😉. 



While enjoying Zespri Kiwifruit can be one component of an overall healthy lifestyle, helpful sleep habits will ensure you’re setting yourself up for 7 hours of rest. Try practicing these 6 simple hacks for a restful sleep:4 

  1. Be active during the day
    • Including physical activity as part of your day makes you more ready to crash at night, as long as you’re not working out too close to bedtime.
  2. Avoid naps
    • If you nap during the day, try not to sleep more than 30 minutes -- and the earlier, the better.
  3. Consider what you consume
    • It’s not easy to sleep when you’re awkwardly full. Be mindful of nicotine, caffeine and alcohol intake. The effects of nicotine and caffeine can last for hours. While alcohol may initially make you tired, it can interfere with sleep later.
  4. Relax the right way
    • What makes you feel at ease? Maybe taking a warm bath or shower, meditating, journaling or reading. Try to relax without screen time, since the light can make it more difficult to fall asleep.
  5. Create a restful environment
    • A cool, dark and quiet space can not only help you fall asleep, but stay asleep. Blackout curtains, earplugs, a fan or white noise machine can work wonders.
  6. Be loyal to your sleep schedule
    • As tempting as it is to stay up later on weekends, try not to fall asleep more than one hour later than you usually do on weeknights.


  1. Sleep Foundation. Sleep statistics. Updated November 12, 2021. Accessed March 14, 2022.
  2. Centers for Disease Control and Prevention. Sleep and sleep disorders. Updated May 2, 2017. Accessed March 14, 2022. 
  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(2):169-174.
  4. Mayo Clinic. Sleep tips: 6 steps to better sleep. Updated April 17, 2020. Accessed March 14, 2022.