Kiwi
According to research published in the Asia Pacific Journal of Clinical Nutrition, people who ate 2 kiwis per night 1 hour before bed for 4 weeks had:
Sleep 35% faster than average
Increase sleep time by 13%
Improve overall sleep quality by 42%.
The reason is that kiwi is rich in serotonin, a neurotransmitter that helps regulate emotions, relax and create the foundation for the synthesis of melatonin, the body's natural sleep hormone.
Kiwi is rich in vitamin C, folate and antioxidants that help reduce oxidative stress, which is a factor related to chronic sleep disorders.
Pineapple
Eating pineapple can increase melatonin levels in the blood by 266% after just 1 hour, higher than many other fruits. Melatonin is the main hormone that controls sleep-wake circadian rhythms, especially important at night.
In addition to melatonin, pineapple also contains bromelain, an enzyme that helps digestion and reduce inflammation, helping the digestive system work more smoothly, thereby creating conditions for the body to easily relax and fall into sleep.
Pineapple is also a rich source of vitamin C, which helps fight oxidative stress that causes sleep disorders.
Pineapple should be eaten after main meals and avoid eating it when hungry to avoid stomach irritation.
Man Bac
Summer in the North is often associated with the plum season. Pime is high in polyphenols, vitamin C and anthocyanin, which help reduce cortisol (stress hormone) levels; fight neuropathy; improve mental state and support sleep.
Plums also have a low glycemic index and contain a lot of fiber, helping to stabilize blood sugar levels at night, avoiding waking up due to a sudden drop or increase in blood sugar.
People with difficulty sleeping should eat about 5-7 plums in the afternoon or after dinner (not at an empty time). Avoid overusing to avoid causing bloating or stomach irritation.
Difficulty sleeping is not only a temporary physiological problem but also a risk factor for many chronic diseases.
Taking advantage of summer fruits rich in melatonin, serotonin and antioxidants like the above fruits can become a natural, effective and safe solution to support sleep.
In particular, these fruits are popular, easy to store and prepare, suitable for all subjects, including the elderly and premenopausal women.
