Trouble closing your eyes?
No need to take a sleeping pill to avoid insomnia.
Fortunately, there is a gentle and natural solution…
Just eat foods rich in melatonin!
Nicknamed "the sleep hormone", melatonin is excellent for helping you fall asleep.
And good news:this hormone is present in foods that you can eat in the evening, before going to bed.
Here are the 9 foods rich in melatonin to help you sleep better . Watch:
Nicknamed "the sleep hormone", melatonin is produced naturally by the brain.
It plays a key role in regulating the body's circadian rhythms.
That is, the rhythms that prepare your body for sleep .
The brain produces more melatonin when the sun goes down.
And conversely, its levels drop at daybreak.
Many people take dietary supplements containing melatonin, hoping to improve the quality of their sleep.
Taken in doses between 0.5 to 5 mg, melatonin supplements are not addictive.
They are considered safe for adults and children.
So, it's a perfect solution to find sleep, you would say!
Not so fast, because you also have to know the other side of the coin...
Melatonin supplements are known to cause drowsiness , nausea and dizziness .
In addition, they can interfere with the taking of certain medications.
Fortunately, there is a natural way to regulate melatonin levels in your body WITHOUT taking questionable supplements.
Simply eat foods rich in melatonin!
By adding these foods to your evening meals, you will quickly regulate your sleep cycles.
You will see, in no time, you will be sleeping like a baby every night!
To date, there are few nutritional studies on the exact melatonin content of the most common foods.
But rest assured, all foods below are known to be particularly rich in melatonin. Watch:
Drink a hot milk before going to bed...
It's one of the best-known grandmother's remedies for sleeping like a baby.
There are many who confirm the effectiveness of this old remedy.
The milk acts as a mild sedative and promotes restful sleep.
But how can this phenomenon be explained from a scientific point of view?
Experts believe this is because milk contains significant amounts of melatonin and tryptophan .
Indeed, these two powerful compounds are known to promote sleep.
For those who haven't done SVT, tryptophan is an essential amino acid.
It is found in large quantities in particular in turkey meat, another food known for its soporific effect!
Tryptophan increases the body's serotonin and melatonin levels.
Simply put, that makes it very effective in improving the sleep cycle.
Be aware that a 25 cl glass of milk contains more than 100 mg of tryptophan.
This represents 38% of the recommended daily allowance.
Impressive for just one small glass of milk…
And of course, milk is also one of the foods high in melatonin. Otherwise, he wouldn't be on this list!
To discover: What to do with expired milk? 6 Uses Nobody Knows.
Morello cherries are a variety of cherries, with a more acid taste than those that we are used to buying in the supermarket.
Not only is sour cherry rich in melanin, but it also has impressive anti-inflammatory properties .
It is because it has surprising benefits that it is found in more and more natural remedies.
In organic stores, you can even find it in the form of food supplements.
And it's not for nothing...
Sour cherry relieves arthritis pain, improves heart health and promotes sleep.
If it is possible to eat it raw, the morello cherry is much better cooked, because it is very acidic.
In the supermarket, you can easily find it in the form of juice.
But the easiest way is to eat it in jam.
Just add a teaspoon or two to yoghurt or cottage cheese.
And you'll see, it's delicious!
To discover: The Perfect Trick For Pitting Cherries.
Several varieties of nuts contain melatonin, for example almonds and cashews.
But pistachios stand out because they are particularly rich in melatonin .
And its benefits don't stop there.
Indeed, like other nuts, pistachios are also rich:
- in fibers,
- in omega-3 fatty acids,
- vitamin E
- and antioxidants.
So, the next time you feel like snacking, forget the chips!
Because they are satiating and nutritious, pistachios and other nuts make a perfect healthy snack!
But maybe you have trouble opening the pistachios? So use this Sioux trick to open them easily.
Grapes and goji berries are both rich in melatonin.
With regard to grapes, know that its melatonin content varies according to several factors:
- the grape variety,
- growing conditions
- and the climate.
But generally, know that these are the red grape varieties which contain the most.
And if you don't know them yet, goji berries are considered a "superfood".
They are particularly known for their anti-aging properties and their high antioxidant content.
You can easily find dried goji berries, like these.
Add them to your muffin recipes, in your cereal or in your yogurt.
You can also snack on them plain or add them to your favorite dried fruit mixes.
Mushrooms contain the two magic ingredients of sleep:
Tryptophan and melatonin.
This makes mushroom dishes an excellent meal choice to eat at night to promote sleep .
Plus, you're spoiled for choice!
Whether it's chanterelles, porcini mushrooms, morels, oyster mushrooms...
With all the different types of mushrooms, you can easily vary tastes and recipes.
To discover: How to Clean Mushrooms? 3 Effective Tips.
Corn is also rich in melatonin.
This means that it helps to naturally regulate your sleep cycle.
And above all, its preparation is child's play!
Canned, it is best eaten in salads, with tomatoes, lettuce and sprinkled with diced cheese.
Corn on the cob is eaten grilled and simply seasoned with butter and salt.
A real delight!
To discover: The Infallible Trick for Perfectly Peeling and Cooking an Ear of Corn.
Diets often tend to demonize whole grains and starchy foods in general.
However, cereals have many health benefits.
They are particularly rich in dietary fibre, B vitamins and essential minerals.
And whole grains can also promote sleep.
For example, oatmeal (the fullest form of oats) is particularly high in melatonin.
A single serving of rolled oats (80 g) contains an impressive amount of tryptophan:94 mg.
Or 33% of the recommended daily allowance for a 70 kg person!
This makes oats a powerful magic potion to help you fall asleep and sleep like a baby.
Maybe you don't know how to eat it?
Try oatmeal, muësli, porridge or even make your own protein bars with oatmeal.
To discover: Oats:9 Incredible Benefits Everyone Should Know.
The egg is sometimes considered the perfect food.
First, in terms of its protein content .
Indeed, all the essential amino acids are present there... and in the ideal proportions, please!
This means you could live just fine eating eggs as your only source of protein.
In addition, the egg contains other essential nutrients, such as vitamin D, folate, selenium and riboflavin.
And as you might have guessed, it is also rich in melatonin and tryptophan.
Which makes eggs a great meal to help you sleep better.
To discover: 12 Essential Tips to Know Before Cooking Eggs.
Not only does rice contain melatonin and tryptophan…
But we also know that its high carbohydrate content helps you sleep better.
Indeed, a study has scientifically proven it.
Those who follow a rice-based diet see a marked improvement in sleep quality.
In addition, it is a food that never expires.
To discover: How to Cook Rice? 5 Simple Cooking Tricks So You Don't Miss It.
