Most of the time, sleep issues can result from low levels of melatonin. Melatonin is a hormone secreted by the pineal gland in the center of our brain that helps regulate other hormones, regulates sleep and controls the body’s circadian cycle. Melatonin is a strong antioxidant and published research indicated that melatonin has also strong protection against cancer.
The body’s own melatonin production helps us fall asleep: that is well known! That's why its production is so important for a good night's sleep, but natural melatonin levels decline considerably with age.
Melatonin supplements can help the disrupted circadian cycles and have slight benefits. They can be used by people suffering with occasional insomnia and may help prevent jet lag but only under the supervision of a doctor, because eventual side effects or drug interactions and also because wrong amounts of melatonin or at the wrong time of day can be dangerous to health. However, what you eat can make the difference to your quality sleep.
Foods that are able to increase melatonin production improve the quality of sleep. They can provide natural ways to help us sleep well.
There are some foods that can improve your sleep naturally, without drugs, boosting melatonin production naturally, avoiding the need for supplements.
Here are some of them:
1. Bananas
This fruit can help your sleep. Bananas contain potassium and magnesium, which are natural muscle relaxants. They are also a rich source of the amino acid L-tryptophan. L-tryptophan is an essential amino acid vital to our rest and precursor to melatonin and serotonin (serotonin and melatonin are both hormones that regulate several human functions, including the sleep).
2. Warm milk
Drinking a glass of warm milk before bed can work as a sleep inducer. Dairy products are rich in the amino acid tryptophan, which helps in the production of the sleep inducing brain chemicals melatonin and serotonin. Other reason is that drinking warm milk can increase our internal body temperature which is relaxing and make us sleepy.
3. Pineapple
Besides its digestive benefits, pineapple actually can help you get to sleep because it’s an abundant source of melatonin boosters. According to researchers, pineapple raises serum levels of melatonin.
4. Almonds
Almonds contain the amino acid tryptophan and are rich in magnesium, a mineral which is a muscle relaxant and needed for quality sleep. They might help you get to sleep better.
5. Oats
Oats are a rich source of amino acids and a natural food source of melatonin. They help the body produce melatonin more naturally and can cause drowsiness. They are also rich sources of vitamins and minerals. You can take them mixed with milk and honey before bedtime.
6. Cherries
Published studies have indicated that cherry juice also supplies melatonin and improves sleep. They are also an abundant source of melatonin boosters. Drink a glass of cherry juice or eat a cup of whole cherries in the evening may help you sleep better at night.
7. Walnuts
Walnuts are known as a great source of tryptophan. According to researchers, they can also help you fall asleep faster and improve the quality of your sleep.
I hope it could help you sleep better through the night!
The body’s own melatonin production helps us fall asleep: that is well known! That's why its production is so important for a good night's sleep, but natural melatonin levels decline considerably with age.
Melatonin supplements can help the disrupted circadian cycles and have slight benefits. They can be used by people suffering with occasional insomnia and may help prevent jet lag but only under the supervision of a doctor, because eventual side effects or drug interactions and also because wrong amounts of melatonin or at the wrong time of day can be dangerous to health. However, what you eat can make the difference to your quality sleep.
Foods that are able to increase melatonin production improve the quality of sleep. They can provide natural ways to help us sleep well.
There are some foods that can improve your sleep naturally, without drugs, boosting melatonin production naturally, avoiding the need for supplements.
Here are some of them:
1. Bananas
This fruit can help your sleep. Bananas contain potassium and magnesium, which are natural muscle relaxants. They are also a rich source of the amino acid L-tryptophan. L-tryptophan is an essential amino acid vital to our rest and precursor to melatonin and serotonin (serotonin and melatonin are both hormones that regulate several human functions, including the sleep).
2. Warm milk
Drinking a glass of warm milk before bed can work as a sleep inducer. Dairy products are rich in the amino acid tryptophan, which helps in the production of the sleep inducing brain chemicals melatonin and serotonin. Other reason is that drinking warm milk can increase our internal body temperature which is relaxing and make us sleepy.
3. Pineapple
Besides its digestive benefits, pineapple actually can help you get to sleep because it’s an abundant source of melatonin boosters. According to researchers, pineapple raises serum levels of melatonin.
4. Almonds
Almonds contain the amino acid tryptophan and are rich in magnesium, a mineral which is a muscle relaxant and needed for quality sleep. They might help you get to sleep better.
5. Oats
Oats are a rich source of amino acids and a natural food source of melatonin. They help the body produce melatonin more naturally and can cause drowsiness. They are also rich sources of vitamins and minerals. You can take them mixed with milk and honey before bedtime.
6. Cherries
Published studies have indicated that cherry juice also supplies melatonin and improves sleep. They are also an abundant source of melatonin boosters. Drink a glass of cherry juice or eat a cup of whole cherries in the evening may help you sleep better at night.
7. Walnuts
Walnuts are known as a great source of tryptophan. According to researchers, they can also help you fall asleep faster and improve the quality of your sleep.
I hope it could help you sleep better through the night!
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