Optimizing Sleep with Melatonin-Boosting Foods: Your Ultimate Guide

2023-12-11 21:32:28

Additionally, he explained that darkness causes the body to produce more melatonin, which tells the body to fall asleep, while light decreases melatonin production and tells the body to be awake.

In fact, there are foods that help stimulate this hormone, and the Portuguese health, nutrition and well-being portal, Tua Saúde, indicated that those that have the most melatonin to combat insomnia are: turkey, milk, beef, oats, salmon, tomato, white cheese, kiwi, walnuts, almonds, cherries, rice milk, honey, garlic, banana, dried plum, bread, beans, brown rice, salmon, spinach, flaxseed, sardine, flaxseed and chia seeds, tuna and herring.

Diet is essential to increase melatotinin. | Photo: Getty Images

In fact, the same portal revealed an example menu with foods that help combat insomnia:

  • Breakfast: a cup of coffee with milk + two slices of whole wheat bread with white cheese + an apple.
  • Morning snack: a banana with a pinch of cinnamon and 30 g of walnuts.
  • Lunch/Dinner: whole wheat pasta with natural tomato sauce and tuna, accompanied by asparagus sautéed in olive oil + an orange.
  • Afternoon snack: a cup of natural yogurt with a kiwi cut into pieces.

Eating well is essential to have good levels of melatonin. | Photo: Getty Images

Now, just as there are foods that have more melatonin to combat insomnia, there are others that make it difficult to sleep, and these are: coffee, energy drinks, cola soft drinks, guarana, black tea, mate tea, green tea, ginger, pepper , chocolate and acai.

“These foods should preferably be avoided after 4 p.m., because this way the brain has the time necessary to receive the electrical impulses for sleep regulation, guaranteeing a good night’s sleep,” explained the Portuguese portal.

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There are certain foods that have stimulating properties that promote sleep. | Photo: Getty Images

In any case, the information given above in no way replaces medical advice and therefore, the first thing to do is consult a health expert.

  • Melatonin – Medline Plus, the US National Library of Medicine

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