9 Melatonin-rich Foods To Improve Sleep Quality

Melatonin is a hormone that our body naturally secretes, whose functions are crucial for physical and mental well-being and for improving the quality of sleep.

It is related to the control of the circadian rhythm, that is, the one that prepares the body for activities such as sleep.

Among other things, it participates in neuroendocrine, neurophysiological and immunological processes, being essential for the performance of many vital tasks in the body.

However, its production only occurs during the night and, when it is interfered, the person has difficulty in sleeping well and getting a restful rest.

Because of this, it is also convenient to obtain it through the diet, taking advantage of some foods that provide it in interesting amounts.

Today, we want to share the top 9 in detail so you won’t hesitate to consume them when you’re affected by sleep problems.

Ideal foods to improve sleep quality

1. Onion

Onion is a vegetable rich in essential nutrients that help improve melatonin production.

It contains vitamins, minerals and amino acids, whose absorption facilitates the regulation of the circadian rhythm.

Regular consumption promotes the elimination of toxins from the body, and also relieves excess swelling and fluid retention.

2. Asparagus

Asparagus is recommended as a natural remedy for insomnia as they provide amino acids such as tryptophan.

This substance helps to increase the secretion of melatonin at night and is therefore the key to improving sleep quality.

In addition, it’s worth mentioning that they also provide vitamin C, folic acid and essential minerals, which boost immune health.

Thanks to their fiber content, they are suitable for improving intestinal mobility and preventing constipation.

3. Banana

Eating a banana before going to bed is one of the old remedies for the treatment of insomnia.

This food provides melatonin, that is, the substance that induces the body to sleep well.

It’s also a source of tryptophan and essential minerals, which help prevent nighttime muscle cramps.

4. Cherry

Cherries are among the most recommended foods to improve sleep quality.

They provide vitamins A, C and E, whose antioxidant effects reduce the negative action of oxidative stress.

They are a natural source of melatonin and also contain essential minerals that promote muscle relaxation.

5. Nuts

Nuts and other varieties of oilseeds contain omega-3 fatty acids, a type of healthy fat that fights inflammation, bad cholesterol (LDL) and other problems associated with cardiovascular health.

They have a small dose of melatonin and amino acids, which combine to improve sleep quality.

However, since calorie intake is significant, they should not be consumed excessively.

6. Ginger

Ginger root is a spice with anti-inflammatory and antioxidant properties, ideal for minimizing the negative effects of free radicals.

Its natural oils, including gingerol, protect cells against toxins and harmful agents from the environment.

Furthermore, its consumption promotes an increase in melatonin which, acting as a relaxant, helps to combat insomnia.

7. Brown rice

Brown rice is a source of carbohydrates and natural fiber that helps improve energy expenditure to optimize weight loss.

This food, which represents an important source of B-complex vitamins, is ideal for protecting the muscles, cardiovascular system and brain.

Its consumption, especially during lunch and dinner, adds a small dose of melatonin to the diet and, therefore, induces a better quality of sleep.

8. Oats

Oats are a cereal full of essential nutrients that benefit the body.

Considered the most complete cereal, it provides good quality tryptophan, an amino acid that helps stimulate melatonin production.

Among its benefits it is worth noting that:

• Helps improve digestion.
• Protects cardiovascular health.
• Controls anxiety.
• Improves central nervous system functions.
• Helps maintain a healthy weight.

9. Pineapple

Pineapple contains essential enzymes and minerals that help regulate the circadian rhythm to promote optimal, restorative sleep.

This fruit, which is also recommended for those who want to have good digestion, promotes a balance in the levels of serotonin and melatonin, substances involved in relaxing the body in order to sleep well.

Do you already include these foods in your diet? Now that you know how good they are for improving your sleep, consume them more regularly and enjoy their properties.