Getting good proper sleep is very much important for an individual’s overall health. It can eventually reduce the risk of developing some chronic illnesses. Quality sleep keeps one brain healthy and boosts the immune system. However, melatonin plays an important role in the regulation of sleep-wake cycles.
As per research, human melatonin production decreases as a person ages. Because of this melatonin is recommended and used as a prescription medication. A dietary supplement in the treatment of sleep disorders such as circadian rhythm sleep disorders like shift work disorder or delayed sleep phase disorder and insomnia.
How Diet Plays a Role in Sleep
Every factor can impact sleep such as the time spent in the sun, exercise, and how many hours we spend looking at our phones. All of these factors with a combination of foods and drinks an individual consume make a difference. The connection between daytime eats and nighttime sleep is less straightforward. While consuming a healthy and nutrient-rich diet affects blood sugar levels and brain health. These as a result affect the quality of one’s sleep.
Foods that are Naturally High in Melatonin
According to available research, the below foods are good sources of melatonin:
1. Nuts
When we think about plant food nuts are known as the richest sources of melatonin. As per studies, most nuts have a good amount of melatonin. Walnut, pistachios, and almonds are among the highest. Pistachios are also loaded with vitamin B6, which helps convert tryptophan into melatonin. Nuts also are an excellent source of many antioxidants, healthy omega-3 fats, and minerals. But roasting nuts can reduce their melatonin content.
2. Milk
According to research and traditional remedy, warm milk is known to provide a restful night. It’s because two compounds present in milk tryptophan and melatonin can help you fall asleep and can treat insomnia. However, more research is needed to prove that the nutrition profile of a single glass of milk makes much of a difference in sleep. While it can still be a soothing bedtime ritual for many.
3. Tart Cherries
As per studies, tart cherries increase melatonin levels in the body and enhance sleep. Consuming cherries instead of drinking juice is a healthier way of getting melatonin. Keep in mind that cherry juice is high in sugar. Drinking it nightly could significantly raise your intake of calories. However, consuming tart cherries increases sleep time and sleep efficiency.
4. Oats
Oats trigger insulin production much like whole-grain bread. This grain is rich in melatonin. It raises an individual’s blood sugar naturally and makes them feel sleepy. However, oats are healthy as they contain diverse essential nutrients.
5. Figs
The fig is an edible fruit. This fruit is rich in magnesium, dietary fiber, and melatonin. Figs are all directly connected to improving the quality and duration of sleep. It can be consumed fresh or dried, or processed into jam, rolls, biscuits, and other types of desserts. While raw figs contain roughly 80% water and 20% carbohydrates. This fruit has negligible protein, fat, and micronutrient content.
6. Salmon
Salmon is a better source of melatonin. It even contains vitamin B6 which promotes the production of sleep hormones. Salmon is high in protein. That helps an individual feel full throughout the night.