5 foods that provide the hormone melatonin and help you sleep


Nutrition plays an important role in improving the quality and quality of your sleep, as food is directly linked to the hormone serotonin, which is a major hormone that helps – along with vitamin B6 And B12 – Folic acid – to promote healthy sleep, and in this report we present a set of foods that help to Increased serotonin production and improved sleep quality and durationAccording to the American “Cliffend Clinic” website.

Food that helps you improve the quality of sleep

Complex carbohydrates

Including: whole grain bread, pasta, whole grains, biscuits, brown rice, and you should avoid simple carbohydrates, including bread, pasta, and desserts such as cookies, cakes, pastries, and other sugary foods, these tend to lower levels of serotonin and discourage sleep.

Lean proteins

Lean proteins include low-fat cheese, chicken, turkey and fish. These foods are rich in tryptophan acid and is an amino acid, which tends to increase serotonin levels in the body.

On the other hand, avoid high-fat cheese, chicken wings or fried fish, these take longer to digest and can keep you awake.

Heart healthy fats

Unsaturated fats will not only increase your heart health, but also improve your serotonin levels, examples include peanut butter and nuts like nuts, almonds, cashews, and pistachios.

Avoid foods that contain saturated and trans fats, such as French fries, potato chips or other high-fat snacks, as they reduce your serotonin levels.

Healthy drinks

Some drinks can promote sleep, including warm milk, which is a good drink to drink before bed or herbal tea such as chamomile or mint. For caffeinated drinks, caffeine can affect people differently, and even the smallest stimulant can keep you awake, so avoid drinking it in the afternoon.

Fresh herbs

Fresh herbs can have a calming effect on the body, for example, sage and basil contain chemicals that reduce stress and promote sleep.

Try making pasta sauce with sage and basil, but avoid herbs like red pepper or black pepper at night, as they have a stimulating stimulant effect.


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