As university term begins, students across the country are settling into new routines. While adjusting to university life can be exciting, balancing late-night socialising, assignments, and lectures often comes at the expense of something crucial: sleep.
Good quality sleep is vital for both physical and mental well-being, and it plays an important role in academic success. Sleep specialists from BedKingdom.co.uk have shared expert advice to help students get the rest they need during the academic year. One surprising tip? Eating a kiwi before bed may improve sleep.
Kiwi: A Sleep-Boosting Superfood
Recent research suggests that kiwifruit could be the key to a better night’s rest. A study by Taipei Medical University revealed that eating two kiwis an hour before bed can lead to significant improvements in sleep quality. The findings showed that participants who regularly ate kiwis before bed experienced a 28.9% reduction in the time it took to fall asleep, a 35.4% decrease in the time spent awake after falling asleep, and a 16.9% increase in total sleep time.
The study credits kiwifruit’s high concentration of antioxidants, including vitamin C, for its sleep-promoting effects. Vitamin C helps combat stress, which can deplete antioxidant reserves in the body and negatively impact sleep. Kiwis contain even more vitamin C than lemons or oranges, making them an excellent choice to boost your antioxidant intake.
Moreover, kiwifruit is rich in serotonin, a hormone that regulates sleep. Low serotonin levels have been linked to insomnia, so incorporating kiwis into your bedtime routine may naturally raise serotonin levels and help you sleep more soundly.
Establishing a Sleep Routine
Maintaining a regular sleep schedule is essential for improving sleep quality. Experts recommend setting consistent times for going to bed and waking up, even on weekends. This helps regulate your body’s internal clock, known as the circadian rhythm, making it easier to fall asleep and wake up refreshed.
Creating a sleep-friendly environment is equally important. A dark, quiet, and cool room will signal to your body that it’s time to rest. Some students use alarm clocks or lights that gradually brighten in the morning, mimicking a natural sunrise to gently wake them up.
Avoid naps during the day, as these can disrupt your sleep cycle and make it harder to fall asleep at night. If you can, stick to sleeping only at bedtime.
Diet and Distractions
In addition to kiwis, a balanced diet can contribute to better sleep. Avoid caffeine in the 12 hours before bed, as it takes time for your body to process it. Also, steer clear of heavy meals before sleeping, which may cause discomfort and hinder your ability to drift off.
Limiting distractions, particularly from electronic devices, is another crucial part of good sleep hygiene. Phones, computers, and televisions emit blue light, which interferes with the brain’s production of melatonin, the hormone responsible for sleep. Experts suggest switching off screens at least one hour before bed. If using devices is unavoidable, applying blue light filters can help minimise the impact.
Relaxation Techniques
Finally, winding down before bed with relaxing activities can help reduce stress, a common cause of poor sleep. Instead of scrolling through social media, try meditation, light yoga, or taking a warm bath to calm your mind and body.
By incorporating these simple strategies into their daily routines, students can enjoy better sleep and improve their overall health and academic performance at university.
