Suara.com – Many people often complain that they have trouble sleeping or have insomnia. These conditions can interfere with daily life and can even put a person’s mental health at risk.
But, in fact, there are a number of foods that are believed to help a person fall asleep faster. So what are these foods? Reporting from the NY Post, here is a summary.
Almond nut
Brynn McDowell, RD, The Domestic Dietitian, explains that almonds contain a natural source of melatonin, which is a hormone produced by your brain and has been linked to sleep and sleep cycles. Research shows that eating foods rich in melatonin can help improve your body’s sleep cycle.
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Almonds are one of the highest plant-based sources of melatonin,” he continues, adding that a small handful of almonds or even a spoonful of almond butter before bed can help stimulate your body’s melatonin production.
walnut
Walnuts contain several nutrients that improve sleep quality, such as melatonin, serotonin and magnesium. Studies show that eating walnuts increases melatonin in the blood, making walnuts a great bedtime snack,” says Kaleigh McMordie, MCN, RDN,. Walnuts are also high in omega-3 fatty acids.
Animal studies in mice have shown that a deficiency in omega-3 fatty acids can alter several neurotransmitter pathways, including serotonin, that affect depression, anxiety, and sleep.
Banana
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“Bananas are a good bedtime snack because they contain a trifecta of sleep-supporting compounds: carbohydrates, tryptophan, and melatonin. In fact, one study aimed at reducing sleep disturbances in the elderly found that daily consumption of bananas is a viable alternative to sleep aids,” says Amanda K. Miller, RD, LDN, registered dietitian and medical reviewer at The Botanical Institute.