8 Foods To Increase Melatonin And Improve Sleep Quality

The quality of sleep depends on several factors, and one of them is food. It’s been known that eating lightly at night, sticking to a schedule, and putting in some tricks can help you get a good night’s rest.

Although many people ignore it, sleep has a close relationship with health  due to the role it plays in various functions of the body.

When a person is unable to sleep well or reduces their sleep hours for any reason, little by little side effects are generated that become evident physically and mentally. For this reason, it  is essential to respect sleep schedules and try to adopt eating habits that improve sleep quality. 

Foods to Increase Melatonin and Improve Sleep Quality

Melatonin is a hormone related to the control of circadian rhythms. They are responsible for preparing the body to perform different daily activities, such as going to sleep.

The downside is that, over time, the natural secretion of this substance in the body is reduced due to stress, aging, poor diet, among other factors.

Here we will present food sources that  can stimulate its production so that it does not cause these difficulties.

1. Pineapple

Due to its tryptophan content, pineapple is a fruit that helps the body to produce serotonin, a substance that performs the functions of a neurotransmitter. Among its functions, the following stand out: it helps to regulate mood, appetite, digestion, sleep, memory, among others.

Although it is mainly associated with well-being and good mood,  its low levels hinder the secretion of melatonin and the body’s relaxation, thus preventing us from having a good quality of sleep.

In addition, it has vitamins, minerals, fiber and antioxidant compounds that provide great health benefits. They improve digestion and fight free radicals.

2. Bananas

Bananas have a natural sedative effect on the brain and help to relax your muscles after a tiring day. Due to its tryptophan content, it  stimulates melatonin production and helps to get a good rest.

3. Oats

It is considered the most complete cereal. Oats are one of the best foods to improve sleep quality. Not only is it easy to digest, but it  helps control anxiety and promotes nervous system function  to relax the body before bed.

Its consumption is recommended in the morning. Although it can also be considered as part of a light dinner.

4. Asparagus

Asparagus contains folic acid and vitamin C.  These elements are necessary for the proper absorption of tryptophan, an essential amino acid for proper sleep.

At night, they aid in the mobilization of stored fats in the body and improve the function of the digestive system.

5. Nuts

Nuts and oilseeds contain significant amounts of melatonin. Eating them before bed can improve sleep quality.

Their omega 3 fatty acid content makes them excellent for cardiovascular health and other functions of the body’s most important systems. However, their consumption should be moderate, because they represent a significant contribution of calories.

6. Onion

This vegetable is one of the healthiest ​​that can be incorporated into the diet. Contains vitamins, minerals, antioxidants and essential amino acids.

In this case, it is especially recommended, as it provides melatonin, promotes relaxation and a good quality of sleep.

7. Seeds

The dried seeds of some fruits and vegetables contain  melatonin and antioxidant compounds  that strengthen the body while encouraging rest.

Some, like flaxseed and sesame, have omega 3 fatty acids that have an anti-inflammatory and antioxidant effect. Other recommended are: pumpkin, chia and grape seeds.

8. Ginger

Ginger root is known the world over for being one of the most powerful natural anti-inflammatory and pain relievers.

Brewing ginger tea is a good remedy to relieve pain and other symptoms associated with inflammation.

On the other hand, it is a spice that  contains melatonin, a hormone responsible for preparing the body for a complete and restful sleep.

Final grade

From now on, it’s good to start incorporating all of these foods into your regular diet, especially if you’ve been having trouble sleeping for the past few days.

However, it  should be clarified that its effects can vary from person to person and depend on other healthy lifestyle habits.