Research finds 'golden 2-1 formula' for better sleep

Insomnia is a concern for many people, especially the elderly. The good news is that new research has just found a super good 'golden 2 - 1 formula' for good sleep.

Specifically, a new study has brought good news for those suffering from insomnia: The secret to improving sleep with the "golden 2-in-1 formula": Eat two kiwis one hour before bedtime, according to the health news website Verywell Health.

The study was led by Dr. Raj Dasgupta, a sleep medicine specialist at Huntington Health Hospital (USA). Participants were asked to eat two kiwis about an hour before bedtime, continuously for four weeks. The results showed that they fell asleep faster, slept longer, and had better sleep quality.

Another study on athletes yielded similar results: Eating two kiwis before bed helped them sleep more soundly and wake up less often during the night.

Eating two kiwis an hour before bed can help you sleep better.

Photo: AI

Scientists explain that this effect comes from the unique nutritional composition of kiwi.

Serotonin . First of all, kiwis contain serotonin, the "sleep hormone"—a neurotransmitter that plays a crucial role in regulating emotions and sleep. Serotonin helps improve sleep duration and quality, while also supporting the body's energy recovery process.

Melatonin. In addition, kiwis contain melatonin, a hormone produced from serotonin, which helps regulate the circadian rhythm – the signals that tell the body when to sleep and when to wake up.

Folate , a form of vitamin B found in kiwis, also contributes to improved sleep, as folate deficiency may be linked to sleep disorders.

Antioxidants. In particular, kiwis are rich in antioxidants such as vitamins C and E, which help reduce oxidative stress – an impact on sleep. According to experts, the oxidative stress-reducing effects of kiwis can help the body more easily achieve the relaxation necessary for deeper sleep.

Fiber. One kiwi contains 3 grams of fiber, which helps support gut health, reduce inflammation, and promote serotonin production—a key factor for good sleep.

The "2-in-1 Golden Formula" for a Good Night's Sleep

Experts recommend the "2-1 golden rule": Eating two kiwis about an hour before bedtime is the "golden" time to help the body absorb nutrients and increase serotonin before falling asleep, according to Verywell Health.

However, those who are controlling their blood sugar levels should be aware that kiwi contains natural sugars.

Researchers concluded that while more large-scale studies are needed, initial results suggest that kiwi may be a natural way to improve sleep quality.

Source: https://thanhnien.vn/nghien-cuu-tim-ra-cong-thuc-vang-2-1-giup-giac-ngu-ngon-hon-185251027200539752.htm