Actor Soha Ali Khan recently gave followers a peek into her updated nighttime ritual. The 47-year-old shared on Instagram Stories that she has begun eating kiwis, blueberries and cherries before bed after hearing they may support better sleep.
Quoting the advice humorously, she wrote that someone “with healthy disposable income” suggested the fruit combination and added that she would report back the next day on whether it worked.
But can fruit at bedtime genuinely improve sleep quality?
Do Kiwis and Cherries Help With Sleep?
According to Dt Gulnaaz Shaikh, chief dietitian at KIMS Hospitals, Thane, the idea has some scientific backing.
Kiwis are naturally rich in serotonin, a neurotransmitter that plays a key role in regulating the sleep-wake cycle. They also contain antioxidants and folate, nutrients that may help reduce inflammation and support improved sleep quality.
Cherries — particularly tart cherries — are among the few natural food sources of melatonin, the hormone responsible for signalling the body that it is time to rest.
Blueberries, while not high in melatonin, are packed with antioxidants. These compounds help lower oxidative stress, which can otherwise interfere with restorative sleep.
What Research Suggests
Small studies have indicated that consuming two kiwis about an hour before bedtime may help individuals fall asleep faster and sleep longer. Tart cherry juice has also been linked to improved sleep duration in certain research settings.
However, experts caution against viewing these fruits as a standalone solution. Sleep quality is influenced by several factors, including stress levels, caffeine consumption, screen exposure and overall lifestyle habits.
Fruits may complement a balanced nighttime routine, but they cannot counteract poor sleep hygiene.
What to Keep in Mind
Portion size matters. A small bowl of mixed fruits or two kiwis consumed 45 to 60 minutes before bed is considered reasonable. Overeating close to bedtime may cause digestive discomfort and disrupt rest instead of improving it.
Individuals with diabetes should monitor portion sizes carefully, as fruits contain natural sugars. Those managing kidney-related conditions should also be mindful of potassium intake, particularly when consuming kiwis.
While Soha Ali Khan experiments with fruit-based sleep support, experts agree that the key to better rest lies in a holistic approach — balanced nutrition, limited late-night screen time and consistent sleep schedules.
