Do you have difficulty falling asleep at night? Melatonin, a hormone that governs sleep, could be the cure. In addition to melatonin tablets, there are some foods that naturally contain this hormone that can help you sleep better. Here’s a list of 12 melatonin-rich foods to add in your dinners to help you sleep like a baby:
1. Cherries:
Cherries are a good natural source of melatonin; eat them fresh or juice them before bedtime.
2. Bananas:
These tasty and adaptable fruits contain tryptophan, an amino acid that aids in the production of melatonin and serotonin, thus boosting sleep quality.
3. Nuts:
They are high in melatonin and contain magnesium, which improves muscle relaxation and aids in sleep.
4. Pineapple:
Pineapple is not only refreshing, but it also includes melatonin and vitamin C, which can help regulate melatonin levels.
5. Asparagus:
These green veggies contain tryptophan and vitamin B6, which aid in the generation of melatonin
6. Oatmeal:
Oatmeal is high in tryptophan, fiber, and magnesium, making it an excellent choice for a soothing dinner and promoting better sleep.
7. Milk:
Drinking a glass of warm milk before bed will not only remind you of your childhood, but it will also give you with tryptophan and calcium, both of which can help you sleep well.
8. Turkey:
A great source of tryptophan and lean protein. A dish of turkey with dinner can help you unwind and prepare for a good night’s sleep.
9. Tomatoes:
These luscious red fruits are high in melatonin and antioxidants, which might help you sleep well.
10. Spinach:
Spinach is high in magnesium, which helps you relax your muscles and fall asleep easier.
11. Mushrooms:
These foods contain melatonin and vitamin D, which can help regulate circadian rhythms and improve sleep quality.
12. Salmon:
Salmon is high in omega-3 fatty acids and vitamin D, both of which can help regulate melatonin levels and encourage sleep.
