Do you have sleeping problems? More and more people confess they have trouble resting at night. Sleeping is essential for the body to recover and necessary for our physical and emotional wellness, yet many people fail to have a quality sleep, and wake up tired.
What’s melatonin?
The hormone that regulates sleep is called melatonin and it is produced while we sleep. Its main function is to regulate our biological clock, causing sleep at night and helping us waking up in the morning.
Stress, aging, poor nutrition or an overexposure to artificial light, especially at night, affect our natural production of melatonin, causing sleep problems in many cases.
However, there are foods that stimulate the production of this hormone, and can help us to have a quality sleep.
Did you know that there are foods that can help you sleep better?
Sin embargo, existen alimentos que estimulan la producción de esta hormona, y que pueden ayudarnos a descansar mejor por las noches.
- Whole grains. Foods such as rice, oats, wheat or corn, are rich in tryptophan, which is necessary for the production of melatonin, and also has a high content of vitamins of group B. Those vitamins help the nervous system to work. They are also rich in carbohydrates.
- Dairy products. Have you ever been told “hey, have a glass of hot milk and go to bed”? Dairy products are rich in tryptophan and also provide minerals such as magnesium and zinc.
- Nuts. Their regular intake increases melatonin levels in the blood and are rich in vitamins B and C, and in omega 3, which decreases the symptoms of anxiety and sleep disorders.
- Bananas. Full of nutrients, they help to stimulate melatonin and serotonin to improve sleep quality. A banana before sleep gives us a good dose of magnesium and potassium, two key muscle relaxants for a good rest.
- Tomatoes. They are rich in lycopenes and vitamins A, C, E and K, and also have a small amount of melatonin, so we should make them a regular food in our diet.
- Cherries. They are the best source of melatonin. Have a bunch for dessert!
- Pineapple. In addition to being rich in vitamins and minerals, it contains active compounds that help calm anxiety and promote digestion.
Sweet dreams are made of these!