Melatonin-rich foods that promote good sleep
Melatonin is a hormone that regulates sleep and wake-up cycles in your body. It is important as it promotes good sleep and keeps your biological clock working normally. Although all of us are blessed with them, most of us experience sleep difficulties owing to a host of lifestyle issues. Thankfully, eating some foods rich in melatonin can promote good sleep.
Warm milk
Drinking warm milk before bedtime has been an age-old practice as milk contains multiple sleep-promoting nutrients like tryptophan, magnesium, and melatonin. These nutrients relax your muscles and put the body into rest mode, thereby inducing sleepiness. Various studies have showcased that consuming warm milk before going to bed has helped many insomniac patients in most cases.
Tart cherries
Another fantastic offering that can put you to sleep like a baby is tart cherries. Per research, these cherries increase the amount of melatonin and improve the quality of sleep. Experts believe drinking a glass of tart cherry juice before you hit the sack can induce sleep. However, as this can increase calories, the better way is to eat a handful of them.
Nuts like pistachios and walnuts
Walnut is an excellent source of melatonin. Studies have revealed that this nut is a rich source of this hormone and can help you sleep. Pistachio is also equally good. Experts have found this nut to have the maximum amount of melatonin when compared to its counterparts. Eat pistachios between 6:00 pm and 9:00 pm to boost melatonin levels.
Mushrooms
Mushrooms are also quite packed with melatonin and tryptophan, both of which make you sleepy. Various animal studies have shown the efficacy of mushrooms in improving sleep. You can include this nutritious veggie in your daily diet, especially in evening snacks or dinners, so that you can sleep well. Try some mushroom-rich stir-fries or pasta dishes.
