Sleep remains one of the biggest puzzles in modern medicine. Scientists still debate why we sleep and exactly how much sleep is ideal. What we do know, however, is that sleep duration is closely linked with long-term health. Large population studies from around the world, including Asia, consistently show that people who sleep around 7 to 8 hours per night tend to live longer and stay healthier than those who sleep much less or much more. A major meta-analysis involving more than a million people confirmed that both short and excessively long sleep are linked to a higher risk of early death.
Similar patterns are now being seen beyond longevity. Studies on memory and thinking ability show that adults in their 50s and 60s who sleep about 7 to 8 hours perform best on short-term memory tests. Immune health also appears sensitive to sleep duration. Research has found that people who regularly sleep too little or too much have a higher risk of infections such as pneumonia. What remains unclear is whether poor sleep causes ill health or whether underlying health problems disturb sleep. In reality, it is likely a two-way relationship.
In India, sleep problems are becoming increasingly common. Urbanisation, late-night screen use, stress, shift work, and irregular meal timings have all contributed to rising rates of insomnia. Surveys suggest that nearly one in three Indian adults reports symptoms of poor sleep, such as difficulty falling asleep, waking too early, or feeling unrefreshed in the morning.
Sleeping less is easy—you just set an alarm. Sleeping more is harder when the mind refuses to switch off. While sleeping pills can help in the short term, they often come with side effects such as grogginess, dependence, and impaired concentration. Non-drug approaches like cognitive behavioural therapy for insomnia are effective but require time, trained professionals, and sustained effort—resources that are not always easily available.
This has led researchers to explore simple, food-based approaches that might support better sleep without major risks. One such approach that has attracted attention is the humble kiwifruit.
A clinical study titled “Effect of kiwifruit consumption on sleep quality in adults with sleep problems” examined whether eating kiwifruit could improve sleep. Adults with ongoing sleep difficulties were asked to eat two kiwifruits one hour before bedtime every night for four weeks. The results were surprisingly strong. Participants fell asleep faster, slept longer, and had better sleep efficiency. On average, people who were sleeping about six hours per night increased their sleep duration to nearly seven hours—without medication.
Why kiwifruit?
One reason may be its high antioxidant content. People with chronic sleep problems often show higher levels of oxidative stress in the body, which may interfere with normal sleep regulation. Fruits rich in antioxidants can help counter this stress. Kiwifruit also contains natural serotonin, a compound involved in sleep regulation. While serotonin from food does not directly enter the brain, it may still influence sleep through gut–brain signalling pathways.
Kiwifruit is also a source of folate, and low folate levels have been linked with sleep disturbances. While folate is found in many plant foods commonly eaten in India—such as lentils and leafy greens—the combination of nutrients in kiwifruit may work together in a way that supports sleep more effectively than any single nutrient alone.
Importantly, improvements in the kiwifruit study were seen using both subjective reports (how people felt about their sleep) and objective measures (sleep efficiency and duration). This strengthens the credibility of the findings. While it is true that the study received industry funding, the results were published in a peer-reviewed scientific journal and have since been cited in broader reviews on nutrition and sleep.
For India, this research is especially relevant. Kiwifruit is now widely available in urban markets and is increasingly grown domestically. While it is not a traditional Indian fruit, it is easy to include as a seasonal or occasional addition to the diet. More importantly, the study highlights a larger idea: diet matters for sleep. Fruits, vegetables, whole grains, and plant-rich diets appear to support better sleep quality, possibly through effects on inflammation, gut health, and brain chemistry.
This does not mean that eating kiwifruit will cure insomnia for everyone. Sleep disorders are complex and may involve stress, anxiety, medical conditions, or lifestyle habits. However, the evidence suggests that simple dietary changes can meaningfully support sleep, especially when combined with good sleep habits such as regular bedtimes, reduced screen exposure at night, and adequate daytime physical activity.
In a country where sleep medication is often overused and sleep health is poorly recognised, a low-risk, food-based approach offers a refreshing alternative. Sometimes, better sleep may begin not in the medicine cabinet, but in the fruit bowl.
References
World Health Organization. Sleep and Health.
Cappuccio FP et al. Sleep duration and mortality: a systematic review and meta-analysis. Sleep.
Ferrie JE et al. Sleep duration and cognitive function. Journal of Sleep Research.
Patel SR et al. Sleep duration and risk of pneumonia. Sleep.
Lin HH et al. Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pacific Journal of Clinical Nutrition.
St-Onge MP et al. Nutrition and sleep health: A review. Advances in Nutrition.
Indian Council of Medical Research (ICMR). Lifestyle and Non-Communicable Disease Risk Factors in India.