An expert has urged those who struggle with getting to to try a delicious yet often overlooked piece of fruit before climbing under the duvet. Tossing and turning until the early hours is an all too common issue, but that absolutely doesn't mean you should simply give in and resign yourself to drowsiness and regret in your waking hours.

As far too many of us know all too well, a night of can pretty much ruin your day, impacting your concentration, mood, and generally leaving you feeling as though you're running on empty.

Alarmingly, insufficient sleep can also have a dramatic effect on your long-term mental and physical health, linked with weakened immunity, high , and even increased risk of developing .

Fortunately, a healthy yet tasty bedtime snack could make all the different, according to experts at BedKingdom.co.uk, who recommend tucking into a .

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They said: "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.

"Studies have shown that can help improve sleep quality, sleep timings, and sleep efficiency after a month of regular kiwifruit consumption before sleep.

"Kiwifruit 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 urged against too late at night, as it can 'take up to 10 hours to leave the bloodstream completely', therefore interfering with your precious sleep time.

If you at night time, it may be time to switch up your routine, as studies have found that morning to be the best work out time.

They continued: "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.