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These Foods Can Help You Sleep

Published On 15 Nov 2020
Food
Lifestyle
Supplements
Written by
Ankita HO
Written by
Ankita HO

We all have those days when all it takes is closing the eyes to fall into the sweet embrace of sleep. No soft beds, no mushy pillows, no warm blankets required; even the wooden desk of the office feels just perfect. And then there are days when no matter how relaxing your bedroom is, how squishy your pillows are, you just can’t seem to fall asleep. Sleep deprivation and insomnia are serious health conditions that unfortunately are not given the due attention they deserve. In fact, today, sleep is the lowest of all priorities for most of us. Between meeting other commitments and sleeping, people tend to choose the former, as traditionally sacrificing sleep is regarded as a heroic feat. However, in reality, giving up on sleep can cause serious health complications. Our body needs a minimum of 7-8 hours of rest to recover from the day’s work and to be able to work the next day. If you are someone who’s unable to rest well or have a disrupted sleep cycle, here are some melatonin-rich foods that will restore your sleep schedule and help you sleep better at night.   

1. Almonds

Almonds are tree nuts that are enriched with several health benefits. They are excellent sources of nutrients and antioxidants and are linked with lower risks of certain chronic health conditions. In addition, it has been claimed that these nuts promote sleep and boost sleep quality. The reason for this sleep-inducing property is the amount of melatonin in it. Melatonin is the hormone that regulates the sleep cycle and provides the much-needed nudge to sleep. The rich content of melatonin in almonds makes these nuts one of the best foods to help you sleep [1].  

2. Walnuts

Another melatonin rich food is walnuts. Just like almonds, these nuts are packed with essential nutrients that promote overall health and are an excellent addition to the diet. In addition to this, they are also considered to be sleep-inducing foods as they are rich sources of melatonin. Researches have also backed this claim that melatonin found in walnuts can help you restore your sleep cycle and promote sound, restful sleep [2]

3. Fatty Fish

Fatty fish, as we know, are packed with essential nutrients that are beneficial for the brain and eyes. However, the benefits of fatty fish are not limited to this. Researchers consider them to be foods that make you sleepy. The secret to this relaxing quality is the presence of DHA in them. DHA stimulates melatonin and melatonin being the key hormone that regulates sleep, makes fatty fish one of the most effective sleep-inducing foods [3]

Fatty fish such as salmon, mackerel, tuna, etc can help you fall in deep good night sleep. 

 

4. Turkey

Turkey is a delicious and nutritious sleep inducer, that’s why people often tend to feel tired and in need of rest after eating this thanksgiving bird. In addition to the essential nutrients, it also contains the amino acid called tryptophan, which increases the production of melatonin which in turn helps promote sleep and relaxation. The presence of the melatonin-inducing amino acid makes turkey a succulent food for sleep [4].

5. Oatmeal

Studies have found that oatmeal can potentially induce drowsiness, especially when consumed before bedtime. This is because they help the body produce melatonin more naturally. Apart from that, they also contain a wide range of vitamins and minerals that promote rest and relaxation. These include amino acids, potassium, B vitamins, magnesium, and complex carbs that can help you drift off quickly and more easily [5]

6. Pumpkin Seeds

Pumpkin seeds are tiny packs of nutrition that promote good health and wellness. They are enriched with zinc that helps convert the amino acid – tryptophan to serotonin – the happy hormone – which then gets converted to melatonin. Pumpkin seeds are an excellent source of magnesium as well. Researchers have found that adequate levels of magnesium in the body are associated with better sleep quality [6].

7. Dark Chocolate

It is a universal fact that chocolate makes us all happy! Consuming chocolate spikes up the levels of the feel-good hormone, serotonin which not only makes us joyful, but it also stimulates the production of melatonin in the body which, in turn, promotes sleep quality and may help in restoring the sleep cycle. 

Maintaining a healthy diet in today’s busy lifestyle seems like a task and it can be difficult to rely on natural, dietary sources to restore your sleep cycle. Therefore, there are alternative solutions such as dietary supplements that are rich in melatonin that can help you bring your sleep schedule on track. Setu has a wide range of melatonin-rich supplements that aid in relaxation and sleep. Our product range includes: 

  • Setu Melatonin: Non-habit forming,  digestive strips that can help you restore your regular sleep cycle. 

  • Setu Zen Combo: It contains Melatonin and Lutein Gummies. This combo provides protection from harmful blue lights emitted from digital screens that contribute to disrupted sleep patterns and cause harm to the vision. Melatonin helps in regulating your sleep cycle.

  • Setu Sleep Immunity Combo: It consists of Melatonin and  Vita C Fizz. The combo recharges your system and boosts your immunity while you enjoy sound sleep.

  • Setu Beauty Combo: This combo contains Melatonin and Gluta Fizz. It is meticulously curated to provide rest to the body and give your skin a natural glow.

Frequently Asked Questions

1. What foods are high in melatonin? 

Nuts, fatty fish, turkey, oats, pumpkin seeds, dark chocolate, etc are some easily available melatonin rich foods.

2. How can I increase melatonin naturally?   

Consuming melatonin foods, increasing exposure to sunlight, limiting caffeine intake, etc are some easy ways of increasing melatonin levels naturally.

3. What nuts are high in melatonin? 

Nuts like almonds, walnuts, pistachios, and cashews are considered to be melatonin rich nuts. 

4. What reduces melatonin production?

Stress, smoking, excess exposure to light (including blue light) at night, not getting enough natural light during the day, aging, etc can reduce the production of melatonin in the body. 

5. What are the negative effects of melatonin?

Headache, dizziness, nausea, drowsiness, etc are some of the common side effects of melatonin supplements. 

References: 

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/
  2. https://journals.lww.com/co-clinicalnutrition/fulltext/2018/11000/Beneficial_effects_of_walnut_consumption_on_human.15.aspx
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402070/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008810/
  5. https://www.onegreenplanet.org/natural-health/foods-that-help-produce-melatonin-oats-bananas-and-more/
  6. https://pubmed.ncbi.nlm.nih.gov/11777170/

Recommended Reads: 

The Best And Worst Sleep Positions For You

How to Sleep Fast at Night without Thinking?

Night Meditation Techniques To Help you Fall Asleep Fast

Can’t Sleep? Blame it On Your Genes!

Sleep – The Mother Of Immunity

Busting Myths: 4 Rumours Around Melatonin

Can Melatonin Help Manage Anxiety?

 

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