8 foods to increase melatonin and improve sleep quality

If we have problems to fall asleep and we also want to get an extra supply of nutrients it is essential that we include the intake of seeds in our routine.

Although many people ignore it, the dream has a close relationship with health due to the role it plays in several of the functions of the body.

When a person fails to sleep well or cuts out their sleep for any reason, little by little they generate side effects that become evident on a physical and mental level.

For this reason it is essential to respect the sleep schedules and try to adopt habits that improve their quality.

Foods that stimulate the segregation of melatonin are a support to achieve a good sleep and avoid common sleep disorders.

This hormone is related to the control of circadian rhythms, responsible for preparing the body to carry out different daily activities, such as going to sleep.

The drawback is that, over time, the natural segregation of this substance in the body is reduced due to stress, aging, poor diet, among others.

Fortunately, by starting to eat certain foods you can stimulate their production so that it does not cause these difficulties. Are you interested in knowing them?

1 - Pineapple

For its contribution of tryptophan helps the body in the production of serotonin, a neurotransmitter that is responsible for transmitting nerve signals through neurons.

Although this hormone is associated mainly with well-being and good humor, its low levels make it difficult to segregate melatonin and relax the body to sleep well.

In addition, it has vitamins, minerals, fiber and antioxidant compounds that provide great health benefits by improving digestion and combating free radicals.

2 - Bananas

They have the effect of a natural sedative for the brain and help to relax muscles after a day with lots of physical activity.

For its content of tryptophan, stimulates the production of melatonin and helps to achieve a restful sleep.

They can be eaten alone, in salads or in shakes; the most important thing is to try to eat them always raw.

3 - Oatmeal

Considered the most complete cereal, oats are one of the best foods to improve the quality of sleep.

Not only is it easy to digest, but it helps to control anxiety and promotes the function of the nervous system to relax the body before sleeping.

Its consumption is advised for hours in the morning, but it can also be taken into account as part of a light dinner.

4 - Asparagus

They are rich in folic acid and vitamin C, which are necessary for an adequate absorption of tryptophan, essential amino acid to sleep properly.

At night, they support the mobilization of fats stored in the body and improve the function of the digestive system.

5 - Nuts

Nuts and other nuts contain significant amounts of melatonin, so ingesting them before going to sleep can support the quality of sleep.

Their omega 3 fatty acids make them good for cardiovascular health and other functions of the most important systems of the body.

However, their consumption should be moderate because they suppose a significant contribution of calories.

6 - Onion

This vegetable is one of the healthiest that can be incorporated into the diet, as it is rich in vitamins, minerals, antioxidants and essential amino acids.

It has diuretic and depurative properties that stimulate the elimination of waste from the body while preventing various types of diseases.

In this case especially is highly recommended, as it provides melatonin and promotes relaxation and good sleep.

7 - Seeds

The dried seeds of some fruits and vegetables are rich in melatonin and antioxidant compounds that strengthen the body while stimulating rest.

Some, like flax and sesame, have omega 3 fatty acids that have an anti-inflammatory and antioxidant effect.

Other recommended are:

Pumpkin seeds.
Watermelon seeds.
Chia seeds
Grape seeds

8 - Ginger

Ginger root is known throughout the world as one of the most powerful natural anti-inflammatories and painkillers that can exist.

The preparation of your tea is a good remedy to relieve pain and other symptoms associated with inflammation.

On the other hand, it is a spice that contains melatonin, a hormone responsible for preparing the body for a complete and restful sleep.

From now on it is good to start incorporating all these foods in the regular diet, especially if in the last days you are having sleep problems.

However, it should be noted that its effects may vary from person to person and depending on other life habits that are taken during the routine.

I hope you find it helpful and thank you for your attention.