Foods Rich in Melatonin and Tryptophan for a Good Night's Sleep
Including these foods in your diet can help improve sleep quality naturally:
- Cherries: One of the best natural sources of melatonin, the hormone that regulates the sleep cycle.
- Bananas: They contain tryptophan, magnesium and vitamin B6, which promote the production of serotonin and melatonin.
- Oatmeal: Rich in melatonin and complex carbohydrates that help relax the nervous system.
- Almonds and walnuts: They contain melatonin and magnesium, essential for deep rest.
- Turkey and chicken: Natural sources of tryptophan, which promotes the production of serotonin and melatonin.
- Eggs: Excellent for increasing tryptophan levels and improving sleep quality.
- Pumpkin and sunflower seeds: Rich in tryptophan and zinc, which contribute to the conversion of serotonin into melatonin.
Diets that Promote Good Rest
In addition to including foods rich in melatonin and tryptophan, following a balanced diet can improve sleep quality. Some recommendations include:
- Mediterranean dietRich in fruits, vegetables, healthy fats (such as olive oil), and lean proteins, this diet is associated with better sleep due to its nutrient balance.
- Diet rich in omega-3: Foods such as salmon, chia and flaxseed help regulate the production of serotonin and melatonin.
- Controlled intake of complex carbohydrates: Oats, brown rice, and legumes can stabilize blood sugar levels and improve sleep quality.
Foods to Avoid for Better Sleep
Some foods can interfere with sleep quality and should be limited, especially in the hours before bedtime:
- Caffeine (coffee, black tea, energy drinks, chocolate): Stimulates the nervous system and can make it difficult to rest.
- Alcohol: Although it initially causes drowsiness, it interferes with the deep stages of sleep.
- Spicy or very fatty foods: They can cause heartburn and digestive discomfort that affect sleep.
- Refined sugars and simple carbohydrates: They can cause fluctuations in blood sugar, leading to nighttime awakenings.
Listen to my interview about insomnia and diet
I recently spoke in depth about this topic on the radio. You can listen to the full recording here: Interview with the program Noches con Sentido on Radio Isla.
Improve Your Sleep Naturally
If you suffer from insomnia and want to explore natural options to improve your sleep, I invite you to schedule a consultation. Through naturopathy, we can work on a personalized plan with:
- Natural supplementation
- Acupuncture
- Homeopathy
- Mind-body therapies
Book your appointment today and start sleeping better naturally. [Make your appointment here]