Eating kiwis before bed: is this natural tip really effective for improving sleep?

The kiwi is not just a fruit rich in vitamin C. It also contains:

• serotonin, a neurotransmitter involved in regulating sleep

• antioxidants, which reduce oxidative stress

• Fibre and a low glycaemic index

In fact, the production of cortisol – the stress hormone – is sensitive to the glycaemic index of the foods consumed. Nutritionists recommend eating low-GI foods throughout the day to keep cortisol levels low in the evening. This is where the kiwi comes in.

Several studies have shown that eating one or two kiwis about an hour before bedtime could:

• Improve sleep quality

• Reduce the time it takes to fall asleep

• Increase total sleep duration

• Promote a more rested feeling in the morning

Researchers attribute these effects to the unique combination of serotonin and antioxidants found in the fruit. Two kiwis. One hour before bedtime. Measurable results.

Serotonin plays a key role in the production of melatonin, the sleep hormone.

Other foods also support sleep:

• Bananas naturally contain melatonin

• Almonds are rich in magnesium

• Pineapple and melon help relax the muscles

But kiwi fruit combines several benefits in a single food: hormonal regulation, antioxidant effects and blood sugar stability.

Ideally, eat two kiwis about an hour before bedtime. Eat them in a light fruit salad or plain with a spoon. Avoid pairing them with a dessert that’s too sweet, so as not to disrupt your blood sugar levels. Sleep doesn’t depend solely on diet, of course. But sometimes, small adjustments can make a real difference.

What if your evening routine simply began with two kiwis?

Solène Bonnet, former editorial director at Marie Claire Idées, brings her in-depth expertise in editorial strategy and writing. For eight years, she led the editorial team, ensuring they produced innovative content. As a mother of two, she pays particular attention to product ingredients and all those little details that can improve everyday life. Passionate about an authentic and health-conscious approach, Solène favours products with wholesome ingredients that align with an eco-friendly philosophy.