Insomnia is becoming a common problem in modern society, when prolonged stress, work pressure and the habit of using electronic devices at night disrupt the biological clock.
Many people, even though they are in bed for hours, still have difficulty falling asleep, or do not sleep deeply, often wake up and are tired the next morning.
According to nutritionists, in addition to adjusting lifestyle and living habits, diet plays an important role in improving sleep quality.
One of the recommended foods is pumpkin seeds, an easy-to-use natural snack rich in nutrients that help relax the body.
Nutritionist Eshanka Wahi, founder of Eat Clean With Eshanka (Delhi, India), said that pumpkin seeds help support sleep. According to her, the effectiveness is clearly shown when combined with healthy habits such as reducing the time spent using electronic devices, managing stress and maintaining stable sleep hours.
Nutritionally, pumpkin seeds are rich in magnesium, a mineral that is considered a natural relaxant.
Magnesium helps calm the nervous system, reduce muscle tension and help the body fall asleep easily. Magnesium deficiency is often associated with difficulty sleeping, staying up late or staying up late.
Pumpkin seeds are also rich in tryptophan, an amino acid needed for the production of serotonin. Serotonin is then converted into melatonin, the hormone that regulates the body's sleep and wake cycles. Thanks to that, supplementing foods rich in tryptophan can help improve sleep quality naturally.
Zinc in pumpkin seeds also plays an important role in maintaining a stable circadian rhythm, combined with magnesium and melatonin to support deeper sleep.
In addition, the plant source of iron from pumpkin seeds helps transport oxygen in the body, reducing the risk of hand, foot and foot abscesses, which is a cause of many people struggling at night.
Not only that, plant protein and healthy fats in pumpkin seeds also help stabilize blood sugar while sleeping. This limits the risk of hypoglycemia at night, which can cause sleepiness, anxiety or hunger in the middle of the night.
Expert Eshanka Wahi recommends eating only a small amount, about 1 - 2 tablespoons of pumpkin seeds, 30 - 60 minutes before going to bed.
The seeds can be eaten raw, lightly roasted without being too salty or sprinkled on yogurt to enhance the flavor. She emphasized that pumpkin seeds are not a miracle drug, but are part of a healthy lifestyle that helps the body relax and recover better during sleep.
(The article is for reference only, not a replacement for professional advice. Always consult a doctor or medical professional if you have any questions).
