CLAIM: An Instagram post claims that eating two kiwis before bed helps people fall asleep nearly 35 minutes earlier. It cites a Taipei Medical University study in which people with sleep problems eat kiwis nightly for four weeks and experience faster sleep onset, longer sleep duration and better sleep quality.

FACT: False. Studies link kiwi consumption with better sleep, but the viral claim distorts the research. The actual study has participants eat two kiwis one hour before bedtime, and the reported “35%” refers to a percentage improvement, not 35 minutes of time saved. The studies are also small, while a 2024 controlled trial finds no significant sleep benefit compared with a control group. Experts say kiwi is not a proven treatment for insomnia.

An Instagram post claims that eating two kiwis before bed can help people fall asleep almost 35% faster. The post, uploaded by the Instagram account Tonum Health, says adults with sleep problems eat two kiwis before bedtime every night for four weeks and subsequently fall asleep noticeably faster, sleep longer and experience better sleep quality.

Citing a study from Taipei Medical University, the post says the improvement in the time taken to fall asleep is almost 35%.

“A simple fruit might be one of the easiest natural sleep aids around,” the post notes.

The post also says researchers believe several factors may explain the potential effect. According to the claim, kiwi is naturally rich in serotonin, a precursor to the sleep hormone melatonin, and contains antioxidants and folate, which are linked to sleep regulation. Its vitamin C and other compounds may also play a supporting role, the post states.

The post acknowledges that the claim is based on a small study and therefore is not conclusive. “But kiwi is low-calorie, nutritious, and harmless to try, which makes it a genuinely appealing bedtime experiment,” it suggests.

It concludes by describing two kiwis as “one of the cheapest sleep upgrades that one can have.”

What do the studies say?

A study published in 2023 examines how kiwifruit consumption affects sleep and recovery in elite athletes. It notes that poor sleep can impair training adaptation, increase injury risk and reduce performance. The study also suggests that kiwifruit’s melatonin content makes it a promising “food-first” intervention worth testing in athletes.

The study runs for five weeks, with one baseline week followed by a four-week intervention during which participants eat two medium green kiwifruits one hour before bedtime each night. Researchers track sleep and recovery using questionnaires and a daily sleep diary.

By the end of the intervention, athletes show improvements in sleep quality and recovery-related stress levels. Total sleep time and sleep efficiency increase significantly, while nighttime awakenings and the time spent awake after falling asleep decrease. The study concludes that kiwifruit consumption appears to have an overall positive effect on sleep and recovery in elite athletes.

A 2024 pilot study, published in Nutrire, examines the effect of kiwifruit consumption on sleep among Saudi female university students with poor sleep quality. Unlike the earlier Taipei and athlete studies, it includes a control group. The study divides 26 participants into two groups: 14 eat two kiwifruits one hour before bedtime for six weeks, while 12 serve as controls and do not consume kiwifruit.

The results differ from the viral claim. Sleep quality improves in both groups, with no significant difference between the kiwi and control groups after six weeks. There is also no significant difference in fatigue between the groups; fatigue improves only in the control group. BMI does not change significantly within either group, although the kiwi group has a higher BMI than the control group at the end of the study.

“Kiwifruit consumption may improve sleep quality in adults with self-reported poor sleep quality. The study’s limited sample size and exclusive focus on females may have influenced the findings,” the study concluded.

What are the experts saying?

Dr Chhaya Vaja, an internal medicine expert at Apollo Spectra Hospital, Mumbai, says there is no conclusive evidence that eating kiwi can induce sleep and cautions against treating the fruit as a remedy for insomnia.

“I have not heard about kiwi being used to induce sleep. There is no study available to prove this claim,” she says.

She adds, “Kiwi alone is not a treatment for insomnia, and maintaining good sleep habits is important. You just cannot regulate your sleep routine by eating kiwis daily.” She advises people to be wary of unverified claims online, saying, “Don’t follow any posts on social media that are not backed by experts. Consult the doctor who will clear all the doubts.”

Dr Vaja stresses that “A single small study that consists of around 20 to 25 participants will not be considered reliable to draw any conclusions. Don’t believe in any such study, as it will not be considered authentic enough to prove the claim.”

She adds that “larger, well-designed studies across diverse populations are needed before such claims can be considered scientifically robust.”

Dr Vaja also cautions against self-treatment. “Patients with sleep problems should visit the doctor instead of trying any such remedies that won’t work,” she says. She recommends maintaining a consistent sleep routine, cutting down on caffeine, avoiding screens before bedtime, and using relaxation techniques such as deep breathing or meditation. “The doctor will determine the root cause behind insomnia and recommend what to do,” she says.

Also read: FACT CHECK: Do warm feet really help you fall asleep 15-20 minutes faster?