6 foods rich in melatonin help you sleep well

Lack of sleep negatively affects health, hinders learning and working, increases insulin resistance and the risk of developing diabetes. Poor sleep quality can also disrupt hunger hormones, causing you to eat more than usual.

The hormone melatonin is produced by the pineal gland (located in the middle of the brain), which is produced more when the sun sets and less when the sun rises. Adding melatonin from food to your daily diet can improve sleep quality.

Melatonin levels naturally decrease with age. Older adults can increase foods rich in this hormone to prevent brain disorders and reduce the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s diseases.

Cherry or cherry juice contributes to supporting sleep. This fruit is rich in vitamins, antioxidants and melatonin, which help increase melatonin levels in the body, improving sleep. Eat cherries to take advantage of the fiber because cherry juice is high in sugar. Drinking cherry juice in the evening can increase calories, affecting blood sugar.

Goji berries Used a lot in traditional herbal medicine, it has the effect of nourishing the body, blood, and slowing down the aging process. They help people with difficulty sleeping fall asleep more easily and sleep better.

Egg helps the body produce melatonin, provides protein and iron, along with other essential nutrients. Eating eggs usually fills you up for a long time, reduces hunger and does not affect blood sugar much.

Warm milk Helps improve insomnia thanks to high melatonin content, especially cow’s milk. Drinking a glass of milk in the evening promotes sleepiness. Priority should be given to pure milk, without added sugar or sweeteners or flavors. People with lactose intolerance should limit their milk intake or consult a nutritionist to choose the appropriate type.

Fish is a healthy source of melatonin, good for sleep. Oily fish such as salmon and sardines are also rich in omega-3 fatty acids that help reduce inflammation, improve cardiovascular and neurological health, and promote good sleep.

Nuts such as pistachios, almonds, and walnuts contain high amounts of melatonin. Nuts also provide plenty of antioxidants, healthy omega-3 fats, and minerals.

There is no specific melatonin dosage for each person, but experts recommend that adults supplement about 0.5-3 milligrams of melatonin from food every day to sleep better. Too high a dose of melatonin can cause daytime drowsiness.