Sleep -----Nutrtion

               Sleep

1 Sleep has been shown to have restorative 

   effect on immune system the endocrine system

   That facilitate recovery of nervous system.

  2 Sleep has integral role in learning and 

     memory.

3  Sleep disturbances and short sleep 

     Duration are behavioral risk factors

   for increased risk of illness and disease.

        Nutritional intervention

       Have shown to improve sleep melatonin(

Is a harmone secreted by pineal gland that has

Displayed sedative effects)

       Including Tryptophan(is an essential amino acid) That is precursor for serotonin and

    melatonin)

        Tart cherry juice kiwi  fruit and 

         micro nutrients.

       Milk   Sleep promoting                 Beverage

       In many western countries cow's milk

        Has traditionally been considered 

       A sleep promoting beverage .Melatonin

      Is naturally occurring compound in cow's

       Milk but it's concentration increases

       Significantly if cows are milked in darkness

     At night referred to as 'night time milk:'

      Consumption of  Tryptophan rich protein

       (eg milk) could affect changes in core temp 

        Improving sleep quality.

       

                 Kiwi Fruit

Nutritionally Dense containing a range of 

Nutrients that can benefit sleep, health,and 

Recovery includes serotonin vitamin C ,Vitamin

E,folate ,Lutein ,potassium,copper and ,fiber 

Carotenoids ,beta carotene 

                  Kiwi study

A study involving volunteers n =25

With self reported sleep disturbance 

Demonstrated consumption of  2 kiwi

Fruit one hour before bed time for 4 weeks

Significantly  improved actigraphy measured

Total sleep duration (+16.9%)min post intervention and sleep efficiency (+2.4)

Post intervention p less than or equal to 0.005

Reduced awake during sleep period ---28.9%

Sleep onset latency reduced (--35.4%)

Sleep efficiency increased (5.4%) P (less than or equal to 0.002)

 Sleep quality was significantly improved

Following the four week kiwi fruit intervention

Regular consumption of kiwi fruit has been

Found to significantly (P less than or equal to 

0.05)increase Vitamin C Vitamin and 

Lutein /zeaxanthin concentration .

However there was lack of control group 

Subject drop out n=5

These findings may be prone to bias as subject

Were recruited based on interest in participation

 In dietary intervention study relating to sleep.

Further research is warranted within athletic 

Populations to investigate the potential sleep

Promoting properties of kiwi fruit consumption

On both sleep quality sleep quantity 

And recovery .

Ref Nutrients 2019 Apr :11(4):822

        Ronan Doherty

     Sharon Madigan

     Giles warrington

      and Jason Ellis