dSleeping is an essential function that allows the body to rest, recover, and maintain physical and mental health. Additionally, the quality and quantity of sleep are also essential; Well, the National Institutes of Health indicates that people who do not get enough sleep have a higher risk of having coronary heart disease, hypertension, obesity and stroke.
There is a hormone whose function is fundamental in this process. This is melatonin, which is produced by the brain in response to darkness. According to the National Center for Complementary and Integrative Health, it helps with the synchronization of circadian rhythms and sleep.
In this way, there are also some foods that could help you fall asleep, since they can naturally increase the amount of this compound in the body.
What foods contain melatonin?
Among these, the milk, nuts, sour cherry, fish and oats.
Milk
“Research has shown that increasing tryptophan in the blood directly increases both serotonin and melatonin,” indicates a ‘Healthline’ article written by academic researcher Grant Tinsley.
Walnuts
Pistachios are excellent sources of fiber, omega-3 fatty acids, which are related to better sleep quality, and also antioxidants.
acid cherry
“The results of this pilot study suggest that it has beneficial effects on sleep in older adults with insomnia, with effects equal to or greater than those observed in valerian studies,” the conclusions say.
Fish
‘WebMD’ recommends the consumption of salmon and sardines.
Oatmeal
They are a rich source of melatonin, tryptophan, fiber, vitamin B and minerals.
“They raise blood sugar naturally and make you sleepy. Oatmeal is also rich in melatonin, which relaxes the body and helps you fall asleep,” clarifies author and nutritionist Cynthia Pasquella for the lifestyle magazine ‘Good Housekeeping’.
What foods to avoid?
- Spicy food.
- Chocolate.
- Tomato.
- Pizza.
- Citric fruits.
recommendations
Apart from having a good sleep pattern, remember to have a balanced diet and do physical activity.
