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 to insomniacs: The secret to improving sleep with the "golden 2-1 formula": Eat 2 kiwis 1 hour before bed, according to the health news site Verywell Health.

The study was led by Dr. Raj Dasgupta, a sleep medicine specialist at Huntington Health Hospital (USA). Participants were asked to eat 2 kiwis about 1 hour before going to bed, maintained continuously for 4 weeks. The results showed that they fell asleep faster, slept longer and had better sleep quality.

Another study in athletes showed similar results: Eating two kiwis before bed helped athletes sleep more deeply and wake up less often during the night.

Eat 2 kiwis 1 hour before bed, helps sleep better

Photo: AI

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

Serotonin . First of all, kiwis contain the “sleep hormone” serotonin, a neurotransmitter that plays an important role in regulating emotions and sleep. Serotonin helps improve sleep duration and quality, and also supports the body’s energy recovery process.

Melatonin. Kiwis also contain melatonin, a hormone produced from serotonin that helps regulate circadian rhythms – signals that tell the body when to sleep and when to wake.

Folate . This is a form of vitamin B found in kiwis, which also contributes to improved sleep, as folate deficiency has been linked to sleep disorders.

Antioxidants. Kiwis are particularly rich in antioxidants like vitamins C and E, which help reduce oxidative stress, which can affect sleep. According to experts, kiwis' ability to reduce oxidative stress can help the body more easily achieve the state of relaxation needed 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.

"Golden formula 2 - 1" for good sleep

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

However, people monitoring blood sugar levels should take note as kiwis contain natural sugars.

Researchers concluded: Although larger 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