Effect of Kiwifruit Consumption on Sleep Quality in Adults with Sleep Problems

攝取奇異果可以改善成年人之睡眠品質

Hsiao-Han Lin ； Pei-Shan Tsai ； Su-Chen Fang ； Jen-Fang Liu

《Asia Pacific Journal of Clinical Nutrition》 20卷2期 (2011/06) Pp. 169-174

https://doi.org/10.6133/apjcn.2011.20.2.05

摘要

先前許多研究指出，奇異果（kiwifruit）含有許多有益健康的成分，其中所含的豐富抗氧化營養素或物質及血清素等，或許對於改善睡眠有幫助。本研究的主要目的，是評估奇異果的攝取是否可以改善睡眠障礙者的睡眠品質，例如睡眠時數及睡眠模式等。共有24位（2位男性、22位女性）年齡介於20-55歲之自述有睡眠障礙的受試者參與試驗，每位受試者於每夜睡覺前1小時食用2顆奇異果，為期4週。以中文版匹茲堡睡眠品質問卷（CPSQI）、3天睡眠日誌及腕動計記錄等工具分別來評估其主觀性與客觀性的睡眠狀況，包括上床時間、入睡時間、睡眠覺醒時間、起床時間、總睡眠時數、睡眠效率、自我睡眠品質評估、整體睡眠品質等。結果顯示，經過4週的奇異果介入後，在主觀性的評估方面，受試者的CPSQI分數、睡眠覺醒時間與入睡延遲期等均顯著降低，分別降低42.4%、28.9%及35.4%。睡眠總時數與睡眠效率則顯著增加，分別為13.4%及5.41%。因此推測睡前攝取2顆奇異果，持續四週對自述有睡眠障礙的成年人而言，可以改善其睡眠品質，但真正的機制及主要可以改善睡眠之成分仍需更多的研究來探討。

關鍵字

失眠 ； 睡眠障礙 ； 奇異果 ； 抗氧化物質 ； 睡眠品質

並列摘要

Numerous studies have revealed that kiwifruit contains many medicinally useful compounds, among which antioxidants and serotonin may be beneficial in the treatment of the sleep disorders. The aim of this study was to evaluate the effects of kiwifruit on sleep patterns, including sleep onset, duration, and quality. In this study, we applied a free-living, self-controlled diet design. Twenty-four subjects (2 males, 22 females) 20 to 55 years of age consumed 2 kiwifruits 1 hour before bedtime nightly for 4 weeks. The Chinese version of the Pittsburgh Sleep Quality Index (CPSQI), a 3-day sleep diary, and the Actigraph sleep/activity logger watch were used to assess the subjective and objective parameters of sleep quality, including time to bed, time of sleep onset, waking time after sleep onset, time of getting up, total sleep time, and self-reported sleep quality and sleep onset latency, waking time after sleep onset, total sleep time, and sleep efficiency before and after the intervention. After 4 weeks of kiwifruit consumption, the subjective CPSQI score, waking time after sleep onset, and sleep onset latency were significantly decreased (42.4%, 28.9%, and 35.4%, respectively). Total sleep time and sleep efficiency were significantly increased (13.4% and 5.41%, respectively). Kiwifruit consumption may improve sleep onset, duration, and efficiency in adults with self-reported sleep disturbances. Further investigation of the sleeppromoting properties of kiwifruit may be warranted.

並列關鍵字

insomnia ； sleep disorders ； kiwifruit ； antioxidants ； sleep quality