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Eat This Scrumptious Fruit for a Good Night’s Sleep


Some people effortlessly fall asleep as soon as their head hits the pillow, and wake up ready to go take on the day.

For others, sleep is elusive. They can’t seem to drift off soon enough or stay asleep all night long, which is unfortunately all too common.

Sleeping less than about seven hours a night leaves you feeling groggy and out of sorts. Lack of sleep is also associated with multiple health disorders, from diabetes and heart disease to Alzheimer’s and dementia.

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But now, researchers have discovered a particular nutritious nighttime snack that could help you fall asleep faster and stay asleep longer.

Sleep Longer — and Better — with Kiwi

A group of 24 volunteers with sleep problems took part in a study conducted at the Taipei Medical University in Taiwan. For four weeks, each of them ate two kiwifruit about an hour before bedtime.

All of the individuals answered a Sleep Quality Index questionnaire and completed a sleep diary. Additionally, their sleep activity was recorded to measure sleep quantity and quality.

After four weeks of enjoying kiwifruit before bedtime…

  • The time it took to fall asleep improved by 35.4%.
  • Sleep quality scores rose by 42.4%.
  • Waking time after falling asleep decreased by 28.9%.

Ultimately, the volunteers fell asleep quicker and slept longer with fewer sleep disruptions. The researchers believe that the naturally occurring compounds in kiwi — like antioxidant polyphenols and mood-enhancing serotonin — may be responsible for these results.

Which Kiwis Should You Choose?

It’s not difficult to choose a delicious, ripe kiwi. Look for one that has brown, fuzzy skin. Then, give it a light squeeze and a quick sniff. If it has a slight give to it and gives off a citrus fragrance, it should be ripe. If it has too much give and has a sweet, pungent smell, it’s overripe.

To buy kiwifruit for later in the week, choose ones that aren’t quite ripe yet. They’ll be a little greener, not quite as fuzzy and have very little give. You can leave them to ripen on their own on the kitchen counter. Or, if you want to speed up the process, toss them in a paper bag with an apple or banana and store them at room temperature to ripen.


Lin HH, et al. Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pac J Clin Nutr. 2011;20(2):169-74.

Dana Nicholas is a freelance writer and researcher in the field of natural and alternative healing. She has over 20 years of experience working with many noted health authors and anti-aging professionals, including James Balch, M.D., Dr. Linda Page, “Amazon” John Easterling and Al Sears M.D. Dana’s goal is to keep you up-to-date on information, news and breakthroughs that can have a direct impact on your health, your quality of life… and your lifespan. “I’m absolutely convinced that America’s misguided trust in mainstream medicine – including reliance on the government to regulate our food and medicine supply – is killing us, slowly but surely,” she cautions. “By sharing what I’ve learned throughout the years I hope I can empower others to take control over their own health.”

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