Dietitian shares fruits you should eat before bed to sleep better

If you have trouble sleeping, it can lead to a cycle of frustration that ironically makes it even harder to break away.

Experts have highlighted the health risks associated with poor sleep patterns, including decreased physical and mental performance during the day, not to mention the negative impact on mood when you feel tired. However, there is a certain fruit that could help improve the quality of your sleep and leave you feeling refreshed in the morning.

BedKingdom.co.uk experts have revealed the benefits of incorporating kiwi fruit into your bedtime routine and how it can improve your overall wellbeing. They stated: “Kiwifruit has been a feature in many people’s bedtime routines for many years, and science supports the value of kiwifruit as a sleep aid.”

“Studies have shown that kiwi fruit can help improve sleep quality, sleep time and sleep efficiency after one month of regular kiwi consumption before bed. can help treat sleep disorders as well as reset your sleep schedule.”

Experts advise against consuming caffeine too close to bedtime, warning that it “can take up to 10 hours to completely leave the bloodstream” and thus disrupt a good night’s sleep. Plus, for those who are used to evening workouts, it might be time to consider a change, the Mirror reports.

Research indicates that exercising in the morning may be more beneficial.

They explained: “A 2015 study by Yamanaka et al. found that vigorous exercise before bed disrupts the body’s natural rhythm and makes sleep more difficult. This then makes a sleep schedule more difficult as well as lowers the quality. of sleep achieved after intense exercise performed before bed.”

Experts highlighted the study’s findings: “This study found that rapid eye movement (REM) sleep decreased by 10.5% in people who did vigorous exercise before bed. REM sleep is important because it is when your brain consolidates your memories. , marking things learned during the day in long-term memory, as well as being the time when you dream most vividly.”

They also noted, “The same study found that sleep quality was improved when vigorous exercise was done in the morning. Therefore, it is best to avoid vigorous exercise before bed, ideally moving your exercise session earlier in the day. to accommodate the best sleep quality and enable the best sleep schedule.”