Melatonin: 12 foods for good sleep
Melatonin is a hormone that regulates the sleep-wake cycle and is therefore also known as the sleep hormone. It is produced more in the body in the dark and unfolds its effect, which makes us tired and sleepy. During the night, melatonin supports the regeneration of body cells.
Both melatonin itself and the protein building block tryptophan, vitamin B6 and the minerals magnesium and zinc , all of which are involved in the synthesis of melatonin, are considered to promote sleep. For people with problems falling asleep, it is therefore recommended to eat foods in the evening that are naturally rich in these substances and can therefore be used as a sleep aid.
Milk provides melatonin
Milk contains the sleep-promoting substances melatonin and tryptophan. A cup of warm milk in the evening can help you calm down and fall asleep better.
Bananas for better sleep
Bananas are high in magnesium, a mineral that plays a role in melatonin synthesis. In addition, magnesium, together with potassium , contributes to the natural relaxation of the muscles.
Eggs make it easier to fall asleep
Eggs are rich in tryptophan. From this amino acid , the so-called happiness hormone serotonin is first produced in the body, which can then be converted into melatonin. Eggs thus provide a basis for melatonin production and can make it easier to fall asleep.
Tart cherries as a sleep aid
Compared to other types of fruit, cherries contain a good portion of melatonin and additional magnesium . In the cherry season, the fresh fruits are therefore a sleep-inducing “bedtime treat”. The Montmorency cherry is said to have a particularly high concentration of melatonin.
Pistachios as a melatonin supplier
Nibbling on a few pistachios before going to bed is not only delicious, but can also calm the body and help you fall asleep . Compared to other fruits, pistachios contain an exceptionally large amount of melatonin.
Cranberries – the sleep aid
Cranberries are also recommended as a sleep aid. Especially the dried fruits contain a lot of melatonin.
olives and olive oil
Melatonin is also found in olives and olive oil. Therefore, an olive snack in the evening can make you tired and serve as a sleep aid .
Avocado helps you relax
Magnesium is abundant in avocados . The mineral is needed for the synthesis of melatonin and helps the muscles to relax.
Oatmeal promotes sleep
Oatmeal provides plenty of vitamin D for melatonin production and naturally promotes sleep.
Almonds and Walnuts
Tryptophan, Magnesium und B-Vitamine: Diese Inhaltsstoffe in Nüssen und Mandeln fördern den Schlaf und sind ein idealer Begleiter in den Abendstunden. Bei Gewichtsproblemen sollte jedoch der Kaloriengehalt der gesunden Kerne beachtet werden.
Datteln für besseren Schlaf
Datteln enthalten B-Vitamine und Tryptophan. Beides benötigt der Körper für die Bildung von Melatonin. Daher gelten Datteln als süßes und leichtes Schlafmittel, das in arabischen Ländern gerne bei leichten Einschlafproblemen angewendet wird.
Tee hilft, zur Ruhe zu kommen
A caffeine-free herbal tea made from valerian or lavender in particular heralds the relaxed evening and allows body and soul to rest. Even if these teas do not contain any melatonin, they can help you fall asleep as an evening ritual.