Do you have trouble sleeping? You’re not alone. According to the National Sleep Foundation, 50 to 70 million Americans suffer from a sleep disorder(1). While there are many over-the-counter and prescription medications available to help people get a good night’s sleep, these come with a host of side effects.
Fortunately, there are some natural foods that can help you get a better night’s sleep.
10 Foods Rich in Melatonin that Can Help You Sleep Better:
1. Almonds
One of the wonder nuts, Almond is a great source of minerals. It furnishes different nutrient needs of the body and energizes you. Moreover, Almonds are a great source of magnesium, which is known to be helpful in promoting relaxation and improving sleep quality(2). Additionally, almonds contain high levels of tryptophan, which is converted into melatonin in the body.
2. Cherries
Loaded with fiber, vitamins, minerals, nutrients and other amazing components, cherries can be included in the diet for a good sleep. Besides, it gives vitamins C, A, and K, along with potassium, magnesium, and calcium too. They also bring antioxidants, like beta-carotene, and the essential nutrient choline benefits with them.
Cherries are a great source of melatonin, with one serving containing about 0.17 milligram of this sleep-promoting hormone. Like almonds, cherries also contain high levels of magnesium and tryptophan, which can help you get to sleep faster and stay asleep longer (3).
3. Oatmeal
According to a study, oat is a great source of dietary melatonin (4). Since it has been proved that consuming foods rich in melatonin increases the concentration of melatonin content in human serum, it can be used for a good sleep.
Oats are a good choice for promoting healthy sleep because they are rich in calcium and vitamin B6, both of which have been found to play an important role in regulating the body’s natural production of melatonin. Additionally, oats are a great source of magnesium and zinc, which have been shown to support healthy sleep cycles as well.
4. Bananas
Bananas are high in potassium, which helps to relax the muscles and promote drowsiness. As such, bananas are a perfect late-night snack for promoting healthy sleep. Additionally, bananas contain tryptophan, magnesium and vitamin B6 – all of which can help to improve sleep quality and relieve insomnia.
So, if you are finding it difficult to have a good night sleep, just grab a banana and see how it helps you sleep tight.
5. Pineapple
Pineapples are packed with vitamin C, which has been shown to reduce stress hormones that can inhibit your body’s natural production of melatonin and other sleep-inducing hormones. In addition to helping you get better sleep, this sweet fruit may also help fight conditions like hypertension and diabetes.
Packed with nutrients and minerals, it is one of those fruits that can help insomniacs immensely. A study’s finding claim that an extract of Bali green banana which was in a combination with Java pineapple showed the tryptophan content was 315.79 mg/Kg of simplicia (or 0.316 mg/100gr). The simplicial is brown color with a dominant aroma of pineapple. (5)
6. Bread
Bread is an excellent source of carbohydrates, which can help to promote sleep by increasing the levels of tryptophan in the brain. Additionally, bread is rich in magnesium and calcium, both of which play an important role in regulating melatonin production.
However, since bread a loaded with carbs, consuming within a limit is recommended to ensure you don’t gain unnecessary weight.
7. Dairy Products
Dairy products like milk and yogurt are high in calcium, which can help to improve sleep quality by promoting the release of melatonin from the pineal gland. Additionally, dairy products contain tryptophan and casein – a slow-digesting protein that can help you stay asleep longer throughout the night.
8. Tomatoes
Tomatoes are a great source of the antioxidant lycopene, which has been shown to promote sleep by increasing the levels of melatonin in the body. Additionally, tomatoes are rich in magnesium and potassium – both of which can help to relax the muscles and improve sleep quality.
9. Fish
Fish is an excellent source of protein, which can help to promote sleep by increasing the levels of tryptophan in the brain. Additionally, fish is a good source of omega-3 fatty acids, which have been shown to improve sleep quality and reduce stress levels.
10. Dark Chocolate
Dark chocolate is rich in magnesium, which can help to relax the muscles and promote sleep. Additionally, dark chocolate contains tryptophan, which is converted into melatonin in the body. As such, dark chocolate can help you get to sleep faster and stay asleep longer.
Again, make sure that you consume chocolates within a limit to ensure it doesn’t pose any harm to the health.
These are just a few of the foods that can help improve sleep quality. If you’re looking for ways to get better sleep without all of the side effects, consider adding these foods to your diet today!
If you’re having trouble sleeping or suffering from insomnia, there are some natural foods that can help promote healthy sleep and relieve insomnia. These include almonds, cherries, oatmeal, bananas, pineapple, bread and dairy products. Adding these foods to your diet may help you get better sleep and feel more energized throughout the day.
Scientific Evidences
1. The State Of Sleep Health In America- https://www.sleephealth.org/sleep-health/the-state-of-sleephealth-in-america/#:~:text=If%20you’re%20having%20sleep,need%20to%20protect%20their%20health.
2. Almonds (Prunus Dulcis Mill. D. A. Webb): A Source of Nutrients and Health-Promoting Compounds-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146189/
3. Pilot Study of Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5617749/
4. Dietary Sources and Bioactivities of Melatonin- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/
5. The Potency of Tryptophan Compound in a Combination of Bali Green Banana (Musa acuminata Colla) and Java Pineapple (Ananas comosus L. Merr) Extract and Its Opportunities as a Suppressive Self-behavior from Natural Ingredient- https://www.bio-conferences.org/articles/bioconf/pdf/2022/08/bioconf_isgp2022_03005.pdf
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