Not all people have the ability to sleep well at night. For many, tossing and turning is a common way to fall asleep. Luckily, there are some ways to redirect these habits. Foods rich in melatonin are an excellent option.
Adrenaline is the one that usually leaves us active for longer than we like, although it can also be the type of diet that we have been taking lately. If you want to change the bases of your diet, consider the following foods to improve night rest.
Why do we need melatonin?
Melatonin is the hormone that helps us sleep each night. It is in charge of telling our body that it is time to rest. In the same way, it is also the one that regulates the time at which we wake up in the morning.
Ideally, the levels of this hormone will be so punctual that you will fall asleep and wake up at approximately the same time every day, without the need for an alarm clock to help you. Melatonin is also responsible for many other hormonal functions in the body, especially in women and those going through the menopause.
This hormone is also regulated by the sun, which is one reason daylight saving time can interfere with a good night's rest. Getting 15 minutes of sunlight in the morning every day can help melatonin levels work better.
Melatonin-rich foods
Eating certain foods can help get your levels of this hormone back to where they should be. These foods contain certain nutrients that help with the production of serotonin, which is necessary for proper production in the body. Remember that your hormones are always working together to help you, so we need to give them the nutrients they need.
Almonds
These are a type of dried fruit with many health benefits. They are an excellent source of many nutrients, since in 28 grams of toasted almonds they provide 18% of the daily phosphorus needs of an adult and 23% of riboflavin. The same amount also provides 25% of the daily manganese needs for men and 31% of the daily manganese needs for women.
Eating almonds regularly has been associated with lower risks of some chronic diseases, such as type 2 diabetes and heart disease. This is attributed to its healthy monounsaturated fats, fiber, and antioxidants. Antioxidants can protect your cells from harmful inflammation that can lead to these chronic diseases.
Of course, they can also help improve sleep quality. This is because almonds are a source of the hormone melatonin and magnesium, providing 19% of your daily needs in just 28 grams.
Bananas
This fruit is not only a great source of energy and a dairy substitute. It is also a great option to help you sleep. Bananas contain magnesium, vitamin B6, and natural complex carbohydrates that produce serotonin. They are a fruit with a high content of tryptophan, an amino acid that promotes relaxation and the production of serotonin.
All of these nutrients help your body wind down more quickly, and regular consumption can help make your body's natural signals to go to sleep come on more easily. In addition, they are easy to consume natural, in smoothies or crushed in a recipe.
Turkey
Turkey is a very nutritious food. It's high in protein, with the roast turkey providing almost 8 grams of protein per 28 grams. We know this nutrient is important for keeping muscles strong and regulating appetite. Additionally, turkey is a modest source of some vitamins and minerals, such as riboflavin and phosphorus. It is an excellent source of selenium, with a 3-ounce serving providing 56% of the daily value.
In addition, it contains the amino acid tryptophan, which increases the production of melatonin. So this bird can be an excellent food to eat before going to sleep due to its high amounts of protein and tryptophan, both of which can cause tiredness.
Cherry juice
Cherry juice has some impressive health benefits. It provides modest amounts of some important nutrients, such as magnesium and phosphorus. It is also a good source of potassium and antioxidants, including anthocyanins and flavonols.
Science claims that this juice promotes sleepiness, and it has even been studied for its role in relieving insomnia. For these reasons, drinking it before bed can improve the quality of your sleep. The sleep-promoting effects of cherry juice are due to its high amounts of melatonin.
Nuts
Walnuts are a popular type of dried fruit. They are abundant in many nutrients, providing more than 19 vitamins and minerals, plus 1,9 grams of fiber, in a 28-gram serving. Walnuts are particularly rich in magnesium, phosphorous, manganese, and copper.
Plus, they're a great source of healthy fats, including Omega-3 fatty acids and linoleic acid. They also provide 4,3 grams of protein per 28 grams, something that helps reduce appetite.
Science also claims that eating walnuts improves sleep quality, as they are one of the best food sources of melatonin. The fatty acid composition of walnuts can also contribute to better sleep.
Oatmeal
Oats are not only delicious and great for keeping your heart healthy, but they also help your body produce melatonin more naturally, even when eaten first thing in the morning.
Oats contain a variety of vitamins and minerals that help with relaxation and a healthy nervous system. Amino acids, potassium, B vitamins, magnesium and complex carbohydrates will help you fall asleep more easily and even regulate your rest. If you don't like oatmeal for breakfast, use it as a substitute for rice at dinner. This will be a higher fiber and nutrient dense option.
Pineapple
This other fruit is fantastic for health and can be enjoyed all year round if purchased from greenhouses. Thanks to its digestive benefits, it can also be combined with any meal to help prevent indigestion and digestive upset.
Pineapple actually contains more melatonin-boosting benefits than oats or bananas, so it's a great option if you don't consume many of the above options. Try to eat some when you can, fresh or frozen (avoid dried and syrup option).
oranges and tomatoes
Oranges are a great source of calcium and B vitamins that can help relax your body, but also help you produce melatonin more efficiently. Due to their high content of vitamin C and soluble fiber, they are also a smart option to include in your meals or snacks each week.
On the other hand, tomatoes are also a good source of vitamin B6, potassium and also contain a bit of vitamin C. They are especially tasty at dinner in a soup, in a salad, as an appetizer or in a sauce.
Milk
A glass of warm milk is a well-known and common sleep remedy, and for good reason. Milk is one of the best sources of melatonin. It also contains the amino acid tryptophan, which increases melatonin and serotonin concentrations and helps you fall asleep more easily.
Interestingly, milk from cows that were milked at night may contain higher melatonin content than milk from cows milked during the day. This is because, like people, other animals produce more melatonin at night as they prepare to sleep; this elevated level of melatonin then passes into the milk.
Unfortunately, we cannot know what the melatonin content of a carton of milk is or whether the cow was milked at night. But whether the cow was milked during the day or at night, the milk is still a great source of natural melatonin.
Pistachios
Many nuts, including cashews and almonds, contain melatonin, but pistachios have a higher amount than others. These little fruits are also rich in vitamin B6, which helps convert tryptophan into melatonin.
Pistachios are excellent sources of fiber, Omega-3 fatty acids, which are linked to better sleep quality, as well as antioxidants.
fatty fish
Fatty fish such as salmon and tuna are not only melatonin-rich foods, but are also high in vitamin B6, omega-3 fatty acids, magnesium, and vitamin D. All of which are important for regulating serotonin, promoting healthy healthy sleep and promote better function during the day.
One study found that participants who ate salmon three times a week slept better and had better daytime functioning compared to participants who did not.
Rice
Not all carbohydrates are the same. While some carbs like fast food or sugary drinks can hurt your sleep, rice doesn't. The carbohydrate content favors sleep, as does its melatonin and tryptophan content.
However, what we eat with the rice may matter more than the carbohydrates themselves. For example, eating rice with a tryptophan-containing protein, such as salmon, can promote better sleep. More research is needed to determine the effects that different carbohydrates have on sleep, but we should always prioritize eating healthier, more complex carbohydrates over refined ones.