Unlock Deeper Sleep: 7 Natural Melatonin Food For Better Sleep
Sleep well
While not all foods directly contain high levels of melatonin, some can promote better sleep by influencing its production in the body. Melatonin helps regulate your sleep-wake cycle. Here are 7 such foods to consider for a more restful night.
1. Tart Cherries
These tart fruits are a natural source of melatonin and anthocyanins, which may help regulate sleep cycles.
2. Kiwis
Rich in vitamin C and antioxidants, kiwis can improve sleep quality by promoting relaxation and reducing oxidative stress.
3. Fatty Fish
Salmon, tuna, and mackerel are excellent sources of vitamin D and omega-3 fatty acids. Vitamin D deficiency is linked to sleep problems, while omega-3s can promote relaxation.
4. Eggs
A good source of protein and tryptophan, a precursor to melatonin. Eggs can also promote feelings of fullness, which can aid sleep.
5. Nuts and Seeds
Almonds, pistachios, and sunflower seeds contain melatonin, healthy fats, and magnesium, all of which contribute to better sleep quality.
6. Milk
Warm milk has been a traditional sleep remedy for centuries. While the melatonin content is minimal, milk contains tryptophan and L-theanine, which promote relaxation.
7. Whole Grains
Ots, brown rice, and quinoa are complex carbohydrates that help regulate blood sugar and promote the production of serotonin, a neurotransmitter that influences sleep.