7 foods rich in melatonin to help you sleep well

When you hear the word "melatonin," you probably automatically think of the vitamin supplements people take to help them sleep better at night.

But did you know that you can also get melatonin from the foods you eat?

Melatonin is a hormone that regulates the sleep-wake cycle and is often referred to as the "sleep hormone," explains nutritionist Paula Doebrich, owner of the private nutrition practice, Happea Nutrition.

“Melatonin responds to light – more is produced when it’s dark and less when it’s light. It can also be produced from some of the foods we eat,” explains Doebrich.

If you're someone who's looking to get a good night's sleep naturally, then it might be time to take a closer look at what you're eating every day.

From bananas to nuts, here are seven foods that can help you sleep better at night when you incorporate them into your diet, according to the Times of India.

1. Nuts

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Nuts

Nutritionist Doebrich shares that nuts are all great sources of melatonin. “Pistachios and almonds have the highest amounts,” says Doebrich.

Both of these nuts also contain a good amount of magnesium, a mineral that can also help you sleep better at night.

2. Milk

There's a reason why your mom probably told you to drink a glass of milk before bed when you were a kid.

“Cow's milk is another source of melatonin, so a glass of milk before bed is actually a good idea,” says Doebrich.

Interestingly, according to research, milk collected at night, known as night milk, has even more sleep-promoting properties in it.

3. Tart Cherry Juice

If you love cherries, you're in luck—tarry cherry juice is one of the best sources of melatonin.

However, Doebrich notes that not all cherry juices are created equal when it comes to the amount of melatonin they may contain.

“Keep in mind that these findings only apply to tart cherry varieties like Montmorency. Not all cherries are as high in melatonin as this one,” says Doebrich.

If you decide to try tart cherry juice, remember to drink it in moderation, as some varieties can be high in sugar.

4. Bananas

Incorporate a banana into your evening snack if you find yourself having trouble sleeping.

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Incorporate bananas into your evening snack if you find yourself having trouble sleeping.

“Bananas are a great source of melatonin and other nutrients that can help with sleep issues, such as vitamin B6 or magnesium,” says Doebrich.

5. Oily fish

Adding fresh fish to your diet is not only healthy, it can also help improve the quality of your sleep.

“Oily fish, including sardines, salmon and trout, are high in melatonin. They also contain a healthy amount of omega-3 fatty acids, which help maintain healthy blood pressure levels,” explains Dr Monika Wassermann, of olio lusso.

6. Eggs

Eggs are a food rich in melatonin.

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Eggs are another food that is high in melatonin, says Dr. Wasserman. In addition to aiding sleep, the melatonin found in eggs may also have other positive effects on the body.

“Research shows that high melatonin levels can reduce the risk of macular degeneration, an age-related eye problem,” adds Dr. Wasserman. “It may also help prevent Alzheimer’s and Parkinson’s. With these two neurodegenerative diseases, you’re more likely to enjoy good brain health.”

7. Goji berries

Grab some goji berries if you find yourself having trouble sleeping. According to research, goji berries have the highest concentration of melatonin of any common dried fruit.

Even better, goji berries taste delicious in both sweet or savory recipes – the possibilities are endless!

Source: https://thanhnien.vn/7-loai-thuc-pham-chua-nhieu-melatonin-giup-ban-ngu-ngon-1851475810.htm