Good sleep is becoming more precious than ever in today's busy life. In addition to familiar habits such as turning off the screen before bed or relaxing mentally, diet also plays an important role in improving sleep quality. Foods rich in melatonin - a sleep-regulating hormone - can help you fall into deep sleep easily and naturally maintain a longer sleep. Here are some foods rich in melatonin that according to Only my health, you should add to your dinner.
Milk
Milk has long been considered an ideal drink before bed. Although milk does not contain much melatonin, it contains the amino acid tryptophan, which helps the body create melatonin and serotonin, two important hormones that help you sleep easily. Drinking a glass of warm milk before bed will help you feel relaxed and quickly fall asleep.
Nuts
Almonds and walnuts are an excellent source of melatonin along with many healthy fats and magnesium. In particular, walnuts are rich in omega-3 fatty acids, which help support brain function and improve sleep quality. A handful of nuts in the evening or sprinkled over the oatmeal bowl is an ideal choice.
Bananas
Bananas help support digestion while relaxing muscles and the nervous system thanks to their magnesium, potassium and a small amount of melatonin. You can enjoy bananas about 30 minutes before bed or combine bananas with milk and oatmeal as a smoothie to make it easier to fall asleep.
Oatmeal
Oatmeal is rich in fiber, melatonin, complex carbohydrates, magnesium and vitamin B6 all of which help regulate sleep. You can enjoy a bowl of warm oatmeal with honey, sliced banana or walnuts in the evening to increase deep sleep.
Aromatic rice
White rice, especially fragrant rice, has a high glycemic index, helping the body absorb tryptophan - a substance needed to create melatonin. Eating fragrant rice a few hours before bed can help you sleep more easily. However, if you have diabetes, be careful to control your blood sugar when eating this food.
Tomatoes
Tomatoes are rich in melatonin and contain many antioxidants such as lycopene. This is a great choice for dinner if you want to support sleep. Add tomatoes to soups, salads or light stir-fried dishes for both deliciousness and sleepiness.
Note
The above melatonin-rich foods are not sleeping pills but can support the body's natural circadian rhythm, improving sleep quality if you persist in regular supplementation, especially in the evening. Combined with scientific sleep hygiene measures will help you achieve optimal results. If you still have difficulty sleeping, don't hesitate to seek advice from medical experts.
