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 Natural Awakenings Lancaster-Berks

Kiwis Encourage Better Quality Sleep

According to the American Sleep Association, 50 to 70 million adults in the U.S. have a sleep disorder. Among this statistic, drowsy driving contributes to more than 1,500 fatalities and 40,000 nonfatal injuries on the road annually. Prevention requires increased physical function and mental clarity by maintaining the recommended seven to nine hours of daily sleep for adults. Research is examining if certain foods, like kiwis can help.

A study published in the Asia Pacific Journal of Clinical Nutrition used several tools, including a version of the Pittsburgh Sleep Quality Index, sleep diaries and ActiGraph to assess overall sleep quality when consuming two kiwis one hour prior to bed for four weeks. Although further research is warranted, preliminary results found a 13.4 percent increase in sleep time and a 5.4 percent increase in sleep efficiency. Outcomes are being linked to kiwis’ serotonin content, which aids in sleep cycle regulation.

Although kiwis are not a hallmark of our fall menu, they can be a refreshing and colorful accompaniment to the season’s dishes. Tuck kiwis into cranberry sauce, showcase them in a fruit salad or have them as an easy and light side with a leftover turkey sandwich. Kiwis might even have us dreaming of warmer weather if we pair them with some shredded coconut on a hearty bowl of morning oatmeal. 

For more seasonal meal tips and inspiration from Giant Nutritionists and to view class listings, visit

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