Wellness

Discover 9 Melatonin-Rich Foods to Avoid Insomnia

Discover 9 melatonin-rich foods to avoid insomnia. Eating melatonin-rich foods like tart cherries, walnuts, milk, bananas, oats, almonds, honey, eggs, and jasmine rice can help promote sleep and improve sleep quality by mortimerhill
Estimated reading time: 3 min 19 sec
Discover 9 Melatonin-Rich Foods to Avoid Insomnia

Insomnia is a common disorder that affects millions of people around the world. It is characterized by difficulty falling asleep or staying asleep, which can lead to daytime fatigue, irritability, and decreased productivity.

While there are many factors that can contribute to insomnia, including stress, anxiety, and certain medications, diet can also play a role. Melatonin is a hormone produced by the pineal gland in the brain that plays a key role in regulating sleep. Certain foods are rich in melatonin and can help promote sleep and combat insomnia.

In this article, we’ll take a look at 9 melatonin-rich foods to help you sleep better at night.

1. Tart Cherries

Tart cherries are a natural source of melatonin, making them an excellent food to eat if you’re having trouble sleeping.

A study in the Journal of Medicinal Food found that drinking tart cherry juice twice a day for two weeks improved sleep quality and duration in adults with insomnia. Tart cherries are also rich in antioxidants, which can help protect against inflammation and oxidative stress.

2. Walnuts

Walnuts are a good source of melatonin, as well as healthy fats, protein, and fiber. Research suggests that eating walnuts may help improve sleep quality and reduce the amount of time it takes to fall asleep.

Walnuts are also rich in magnesium, which can help relax your muscles and calm your mind.

3. Milk

Milk has long been known as a calming drink before bed. This is because milk contains tryptophan, an amino acid that can help increase levels of serotonin and melatonin in the brain. Both of these neurotransmitters are involved in regulating sleep.

Milk is also a good source of calcium, which can help promote relaxation and relieve muscle tension.

4. Bananas

Bananas are a good source of both carbohydrates and melatonin, making them an ideal snack before bed. The carbohydrates in bananas can help increase levels of tryptophan in the brain, while the melatonin can help promote sleep.

Bananas are also rich in potassium, which can help regulate blood pressure and reduce muscle cramps.

5. Oats

Oats are a good source of complex carbohydrates, which can help increase levels of tryptophan in the brain. They’re also rich in melatonin and magnesium, both of which can help promote sleep.

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Eating a bowl of oatmeal before bed can help you feel full and satisfied, which can help you sleep better.

6. Almonds

Almonds are a good source of healthy fats, protein, and fiber, as well as melatonin. They’re also rich in magnesium, which can help promote relaxation and reduce anxiety.

Eating a handful of almonds before bed can help you feel satisfied and promote sleep.

7. Honey

Honey is a natural sweetener that can also help promote sleep. It contains glucose, which can help increase levels of tryptophan in the brain. It also contains antioxidants, which can help protect against inflammation and oxidative stress.

Adding a spoonful of honey to a cup of tea before bed can help you relax and fall asleep more easily.

8. Eggs

Eggs are a good source of protein and tryptophan, both of which can help promote sleep. They’re also rich in vitamin D, which can help regulate circadian rhythms and improve sleep quality.

Eating a boiled egg before bed can help you feel full and satisfied, which can promote sleep.

9. Jasmine Rice

Jasmine rice is a type of rice that is often used in Asian cuisine. It has a high glycemic index, which means that it can help increase levels of tryptophan in the brain.

It’s also a good source of melatonin and magnesium, which can help promote sleep. Eating a small bowl of jasmine rice before bed can help you feel satisfied and promote sleep.

Conclusion

If you’re struggling with insomnia, making changes to your diet can help. Eating melatonin-rich foods like tart cherries, walnuts, milk, bananas, oats, almonds, honey, eggs, and jasmine rice can help promote sleep and improve sleep quality.

Try incorporating these foods into your diet to help you sleep better at night.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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