Boost Your Melatonin Levels With These Top 7 Foods For Better Sleep

Hello readers! Do you ever wonder why we need 7-8 hours of sleep daily and what happens if we fail to get it? The answer is simple: a good night's sleep keeps your overall health at its best. However, modern lifestyle activities like late-night movies and excessive engagement with social media can negatively affect sleep patterns. Poor eating habits can also affect sleep quality, as they can interfere with melatonin production, the hormone that regulates sleep patterns in the body.       

When you consistently fail to get 7-8 hours of sleep per day due to low melatonin levels, you may start experiencing issues related to your mental health, such as stress, anxiety, and depression.  

However, you can improve this by consuming melatonin-rich foods. This article will explore the top 7 melatonin-rich foods for better sleep. So, to know which foods can help you get back on track, simply read the article on foods for better sleep! 

Table of Contents 

What Are Super Foods For Better Sleep? 

A healthy and nutritious diet containing the best foods for better sleep is the most appreciated and followed remedy for any health disorder. They can improve your sleep-wake cycle, thus promoting sound sleep. Here is the list of best foods for better sleep at night: 

1. Tart Cherries 

These are ranked as the best foods for better sleep. They are sour and contain high levels of melatonin and anti-inflammatory compounds that can benefit your health. According to a study, tart cherry juice also contains melatonin and can help improve sleep. The juice also contains procyanidin, which increases tryptophan availability and reduces inflammation. However, it's important to remember that cherry juice, whether tart or not, can be high in sugar. 

Also Read: Benefits And Recipes Of Cherries For Weight Loss 

2. Milk 

Warm milk is a popular remedy for sleeplessness. That's because milk is an excellent source of melatonin, a hormone that regulates sleep. Milk also contains tryptophan (an amino acid), which increases the production of melatonin and serotonin, helping you fall asleep faster.    

Interestingly, milk from cows milked at night may have a higher melatonin content, as they produce more melatonin at night when they prepare for sleep; however, it’s almost impossible to assess it. Other options, such as soy milk, are available if you're lactose intolerant.  

Also Read: Buffalo Milk Benefits And Nutritional Value 

3. Pistachios 

These superfoods for better sleep contain high amounts of melatonin, which is the hormone that regulates sleep, and vitamin B6, which helps convert tryptophan into melatonin. Additionally, pistachios are rich in fibre, antioxidants and omega-3 fatty acids, all boosting sleep quality.   

4. Fatty Fish 

Fish like salmon and tuna are tasty and great foods for better sleep. These fatty fish are rich in melatonin, vitamin B6, omega-3 fatty acids, magnesium, and vitamin D, all of which play a crucial role in regulating serotonin levels in the body. According to a study, people who ate salmon three times a week experienced better sleep quality and improved daytime functioning than those who didn't. 

5. Rice 

Also Read: Herbal Teas For Better Sleep: A Relaxing Bedtime Routine 

Other Ways to Improve Sleep  

Food is not the only option to improve your sleep cycle. In fact, there are natural ways that, when practised daily, can help you get a sound sleep. These include 

1. Aromatherapy 

Aromatherapy is the method of using essential oils from plants for therapeutic purposes. It has been used for centuries to improve health and well-being, and one widespread use is for better sleep. Aromatherapy induces relaxation, alleviates insomnia, reduces stress and anxiety, and enhances sleep. 

Also Read: Top 7 Benefits Of Aromatherapy For Better Sleep 

2. Yoga And Meditation 

Engaging in regular yoga practice can significantly improve your sleep quality. Yoga's calming and meditative aspects help reduce stress and anxiety, promoting a relaxed state of mind that is conducive to better sleep. 

Incorporating gentle yoga for stress and anxiety relief with breathing exercises into your bedtime routine can signal your body that it's time to unwind, creating a soothing pre-sleep ritual. You can try the following yoga poses to get sound sleep: 

Also Read: 5 Yoga For Better Sleep Quality With 4-7-8 Sleep Trick! 

3. Exercise Before Bed 

Stretching before bed is one of the most effective remedies for sound sleep. This little step, however, may aid in sleep onset and duration. It can help decrease stress, enhance blood flow, relieve tense muscles, and relieve lower backaches. 

Several studies have linked the practice of meditative movements, such as tai chi or Yoga, to sleep better. Here are some simple and easy-to-do stretches that you can do before bed: 

Also Read: Stretches Before Bed And Their Benefits 

Foods to Avoid Before Bed 

It's important to avoid certain foods at night to have a good night's sleep, as they can disrupt your sleep cycle. However, some foods contain melatonin, which can help you fall asleep. 

1. Food with Spicy Punch 

Spicy food is not advised before sleep as it is acidic and can lead to acid reflux. This can further disturb digestion and make it difficult to get a good night's sleep. It can also trigger IBS (irritable bowel syndrome) and even make you wake up during the night. 

2. Sweets or Chocolate 

The tradition of eating sweets or chocolates after dinner can ruin your sleep pattern. These foods are rich in caffeine and sugar, which can keep you up at night. Instead, you can opt for foods rich in melatonin and sweet taste to ensure you get 8 hours of deep sleep. 

3. Citrus Fruits 

Citrus fruits like oranges, kiwis, and grapes are always suggested for inclusion in your diet due to their antioxidant properties. But they are not good to consume before bed. These are diuretics, and eating them just before sleep can cause you to wake up to use the bathroom at night.  

4. Tea or Coffee 

Most people are addicted to tea and coffee and drink more than six cups a day without knowing their pros and cons. Although drinking them during the day is good, they should be avoided before bed. These drinks are rich in caffeine, which alters your sleep cycle, allowing you to stay awake for hours.   

The Final Say 

In conclusion, getting enough sleep is crucial for maintaining good physical and mental health. While modern lifestyle habits can make it difficult to get the recommended 7-8 hours of sleep, consuming melatonin-rich foods can help improve sleep quality. The 7 foods for better sleep listed in this article are great options to consider if you're looking to improve your sleep.  

However, a healthy diet and good sleep hygiene practices are just as important for getting a good night's rest. You can improve your overall health and enjoy a better night's sleep by making small changes to your diet and sleep routine. 

FAQs 

1. What should we include in our diet for better sleep? 

You can include the following foods for better sleep at night. 

2. Is melatonin good for sleep? 

Yes, it is imperative as it regulates the sleep-wake cycle and helps with sleep-related disorders like the delayed sleep phase. 

3. What are the top 10 melatonin-rich foods for good sleep? 

The best melatonin foods for sleep are: 

4. Is magnesium important for sleep? 

Although it does not have a direct connection with the sleep cycle, it can alleviate anxiety, stress and depression symptoms, helping to prevent sleep disorders. 

5. What is sleep hygiene? 

It is the collective name for your daily routine and the sleep environment. It plays an essential role in regulating the sleep-wake cycle.  

References  

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