Which foods provide the most melatonin to improve night sleep?

The difficulties for Falling asleep They are becoming epidemic in the context of modern life. Stress, bad habits, inadequate nutrition and other factors cause more and more people to suffer from insomnia or have restless or insufficient sleep.

Second United States Mayo Clinic, adults need between 7 and 8 hours a day of good night’s sleep. Waking up very early and not being able to go back to sleep is a disorder that also negatively affects waking life, as it reduces energy for work performance and hinders a good quality of life. If it is frequent, it can affect your physical and mental health.

The Mayo Clinic’s recommendations for incorporating good habits include the following:

• Go to bed and wake up at the same time every day (including weekends).
• Do physical activity to reduce fatigue.
• Avoid naps, caffeine, alcohol and nicotine.
• Avoid large dinners.
• Use the bedroom only for sleeping and darken it completely.
• We will also try to relax with a book, soft music or a warm bath, or simply by closing our eyes.
• No cell phones or tablets within reach.

But take care of your diet This is also part of habits. It is known that fats, red meats and heavy, high-calorie dishes are difficult to digest and alter nighttime relaxation. Eating light at dinner is essential, but you have to know it Some foods help produce melatonin, the hormone that induces sleep.

What foods provide melatonin

Melatonin, in addition to regulating sleep, contributes to cellular and mental rejuvenation and acts in sexual activity, informs the Sanitas website. It is called the “youth hormone” because after the age of 30 the body begins to reduce its production.

There are foods that provide melatonin and others that provide tryptophan, an amino acid precursor of melatoninmeaning the body takes it from nature and turns it into that hormone.

Examples of foods rich in tryptophan are eggs, milk, legumes, fruit and nuts. Consuming them during dinner helps you rest well.

5 foods with good melatonin

1. Nuts. They provide 3.5 nanograms of melatonin for every gram of nut. This hormone begins to circulate in the bloodstream and fights oxidative stress that occurs with age. The content of vitamins B and C and fatty acids such as Omega 3 also helps.
2. Bananas. They regulate the cardiac cycle, which governs the duration and frequency between wakefulness and sleep thanks to the power of melatonin and the cardioprotective strength of potassium.
3. Tomato. It collaborates with vitamins A, C, E and K, as well as its small portion of melatonin. Recommended for evening food.
4. Cherries. The most acidic variety of cherries is the one that contains the highest doses of melatonin.
5. Rice, oats and corn. Three very different foods but which always fall into healthy diets. All three are the foods that provide the most melatonin, as well as vitamins and minerals.

He Psychology and Mind website We add other ingredients to take into consideration if we need to sleep better: pistachios, milk, mushrooms and fatty fish, rich in Omega 3 (tuna, sardines, salmon).

With these foods, plus tips for acquiring good habits, we will improve the quality of sleep in a natural way.

Recall that the notes on food products provide their most common benefits and qualities. But you need to consider them as part of a healthy diet and a lifestyle with exercise routines that improve your quality of life. This is why it is essential to consult a doctor or primary nutritionist whenever we add a new food to our daily diet.