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
