Struggling to fall asleep is a rather frustrating problem, as it leaves those involved tossing and turning when all they want to do is rest.
Good sleep is vital for optimal health and without it, daily life can start to suffer. Experts have explained how a poor night's kip can result in a handful of health problems, as well as poor mood, focus and concentration.
But, sleep experts have revealed that eating one particular fruit before bed time will not only improve sleep quality, but will also help people get to dream land even faster According to the experts at BedKingdom.co.uk, a kiwi is one of the best things to eat before your head hits the pillow.
The fruit has long been a home remedy for poor sleep, as it is full of mood boosting vitamins and minerals, the Mirror reports.
"Kiwi fruit has been a feature in many people's bedtime routines for many years, and the science backs up the kiwi's value as a sleep aid," the experts explained.
"Studies have shown that kiwi fruit can help improve sleep quality, sleep timings, and sleep efficiency after a month of regular kiwi fruit consumption before sleep.
"Kiwi fruit contains high amounts of serotonin and antioxidants, as well as vitamins like folate, and B vitamin, which can help to treat sleep disorders as well as help reset your sleep schedule."
The experts also recommend not consuming caffeine too late, as it can "take up to 10 hours to leave the bloodstream completely", therefore, it can interfere with sleeping properly.
And if you exercise at night time, it may be time to switch up your routine, as studies have found that morning time is the best time to work out.
They said: "A 2015 study by Yamanaka et al. found that vigorous exercise before bed disrupts the body's natural rhythm and makes it harder to get to sleep. This then makes it harder to keep to a sleep schedule, as well as reduces the quality of sleep achieved after intense exercise performed before bedtime.
"This study found that rapid eye movement (REM) sleep was decreased by 10..5 per cent in the people that performed intensive exercise before bed.
"REM sleep is important because it is the time when your brain consolidates your memories, committing things learned during the day to long-term memory, as well as being the time when you dream most vividly.
"The same study found that sleep quality was improved when the intensive exercise was done in the morning.
"Therefore, it is best to avoid intensive exercise in the run-up to bedtime, ideally moving the exercise session earlier in the day to accommodate the best quality of sleep and allow for the best sleep schedule."
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