Soha's Sleep Strategy
Actress Soha Ali Khan recently shared an intriguing insight into her efforts to achieve more restful nights, following a suggestion from someone with a good
understanding of wellness and resources. She took to her Instagram Stories to reveal her current practice of incorporating specific fruits into her evening routine, aiming to enhance sleep quality. Her post highlighted the inclusion of kiwis, blueberries, and cherries just before bedtime, accompanied by a promise to report on their effectiveness. This peek into her personal regimen sparked curiosity about the scientific basis behind consuming these fruits as a potential sleep aid and whether such a simple dietary adjustment can indeed influence sleep patterns.
The Science of Sleep Fruits
The notion that certain fruits can aid sleep is more than just a wellness trend, according to dietitians. Dr. Gulnaaz Shaikh, Chief Dietitian at KIMS Hospitals, Thane, explains that fruits like kiwis, cherries, and blueberries possess natural compounds beneficial for sleep regulation. Kiwis, for instance, are a notable source of serotonin, a crucial neurotransmitter that plays a significant role in managing the body's natural sleep-wake cycle. Furthermore, they are packed with antioxidants and folate, which can help reduce inflammation, potentially leading to improved sleep quality. Tart cherries, in particular, are a rare natural source of melatonin, the hormone that signals to your body when it's time to wind down and prepare for sleep. While blueberries may not be as high in melatonin, their rich antioxidant content helps combat oxidative stress, a factor that can otherwise disrupt peaceful slumber.
Realistic Expectations
While incorporating these fruits into your diet can undoubtedly support better sleep, it's important to understand they are not a guaranteed cure for sleeplessness. Dr. Shaikh emphasizes that they are 'not magic bullets' and should be seen as complementary to a healthy lifestyle. Research suggests that consuming two kiwis approximately an hour before bed might help individuals fall asleep more quickly and experience longer sleep durations. Similarly, tart cherry juice has been associated with improvements in how long people sleep. However, sleep is a complex process influenced by numerous factors such as stress levels, the amount of time spent looking at screens, caffeine consumption, and overall daily habits. These fruits can enhance a well-rounded bedtime routine, but they cannot compensate for poor sleep hygiene or unhealthy lifestyle choices.
Mindful Consumption
Portion control is a key aspect to consider when adding fruits to your bedtime routine. Dr. Shaikh recommends a small bowl of mixed fruits or two kiwis about 45 to 60 minutes before you intend to sleep. Overindulging in food, especially too close to bedtime, can lead to digestive discomfort, which is counterproductive to achieving restful sleep. For most individuals, these fruits can be safely incorporated into their diet. However, individuals managing diabetes must be mindful of the natural sugars present in fruits and monitor their portions accordingly. Similarly, those with kidney issues should be aware of their potassium intake, as kiwis can be a significant source, and consult with their healthcare provider if concerned.
