8 Foods To Increase Melatonin And Improve Sleep Quality
The quality of sleep depends on several factors, one of them is diet. It is well known that eating light at night, following a schedule and practicing a few tricks, helps to achieve a good night’s rest.
Although many people ignore it, sleep is closely related to health due to the role it plays in several of the body’s functions.
When a person cannot sleep well or cuts their sleep hours for any reason, little by little side effects are generated that become evident on a physical and mental level. For this reason, it is essential to respect sleep schedules and try to adopt eating habits that improve its quality.
Foods to increase melatonin and improve sleep quality
Melatonin is a hormone that is related to the control of circadian rhythms. These are responsible for preparing the body to carry out different daily activities, such as going to sleep.
The downside is that, over time, the natural secretion of this substance in the body is reduced due to stress, aging, poor diet, among other factors.
Here we present you dietary sources that can stimulate its production so that it does not cause these difficulties.
1. Pineapple
Due to its contribution of tryptophan, it helps the body in the production of serotonin, a substance that performs the functions of a neurotransmitter. Among its functions we can highlight: it helps regulate mood, appetite, digestion, sleep, memory, among others.
Although it is mainly associated with well-being and good humor, its low levels hinder the secretion of melatonin and the relaxation of the body to have an adequate quality of sleep.
In addition, it has vitamins, minerals, fiber and antioxidant compounds that provide great health benefits.
2. Bananas
Bananas have the effect of a natural sedative for the brain. In addition, it helps to relax the muscles after a day with a lot of physical activity. Due to its tryptophan content, it stimulates the production of melatonin and helps to get a good night’s sleep.
3. Oats
It is considered the most complete cereal. It is believed that oatmeal could be one of the best foods to improve the quality of sleep. Not only is it easy to digest, but it helps control anxiety and supports the nervous system function to relax the body before sleeping.
Its consumption is recommended for morning hours. Although it can also be taken into account as part of a light dinner.
4. Asparagus
Asparagus contains folic acid and vitamin C. These elements are necessary for adequate absorption of tryptophan, an essential amino acid for adequate sleep.
At night they support the mobilization of stored fats in the body and improve the function of the digestive system.
5. Walnuts
Walnuts and other dried fruits contain significant amounts of melatonin. Taking them before going to sleep can improve the quality of your sleep.
Their content of omega 3 fatty acids make them good for cardiovascular health and other functions of the most important systems of the body. However, their consumption should be moderate because they suppose a significant contribution of calories.
6. Onion
This vegetable is one of the healthiest that can be incorporated into the diet. Contains vitamins, minerals, antioxidants and essential amino acids.
In this case, in particular, it is highly recommended, as it provides melatonin and promotes relaxation and quality of sleep.
7. Seeds
The dried seeds of some fruits and vegetables contain melatonin and antioxidant compounds that strengthen the body while promoting rest.
Some, such as flax and sesame, have omega 3 fatty acids that have an anti-inflammatory and antioxidant effect. Others recommended are: pumpkin, chia and grape seeds.
8. Ginger
Ginger root is known around the world to be a good natural anti-inflammatory and pain reliever. The preparation of its tea is a good remedy to relieve pain and other symptoms associated with inflammation.
On the other hand, it is a spice that contains melatonin, a hormone responsible for preparing the body for a complete and restful sleep.
Final note
From now on it is good to start incorporating all these foods into your regular diet, especially if you are having sleep problems in the last few days.
However, it should be clarified that its effects can vary from person to person and depending on the other lifestyle habits that are had during the routine. If the problem continue
