Foods rich in Melatonin to help you sleep

Today a large part of the population suffers Sleeping problems, or have poor sleep. The increasingly hectic and stressful pace of life is the main cause of this problem, although there are also many other factors that have a decisive impact on our quality of sleep.

Sleep disturbances are correlated with a worsening in general health, even with the worse development of different pathologies, such as metabolic syndromes or hypertension.

In this article we tell you what is melatoninWell, surely you have heard, even slightly, that it can help you improve your sleep. In addition, we will see a series of foods rich in melatonin that you can incorporate into your diet.

What is melatonin?

Melatonin is a hormone produced in the Pineal gland of our brain and, among other things, is responsible for regulating sleep-wake cycles. That is, it helps us establish that daily routine that marks when we should be awake and when we should sleep.

Apart from marking our circadian rhythms, scientific evidence shows that melatonin rises at night to promote rest, since it impacts the following functions:

• raise levels of growth hormone (due to its anti-catabolic function).
• favor the thyroid function.
• Reduce the cortisol levels (the so-called stress hormone).

In addition, melatonin fulfills antioxidant functions in the body, so maintaining proper circadian rhythms It will not only benefit our body by inducing a good rest, but also because it will protect it from stress oxidative.

• Related article: "Eating psychology: definition and applications"

Where does melatonin come from?

Melatonin is synthesized from the photoproducts that we absorb from the sun, especially when we are exposed to it first thing in the morning and at sunset. Through the retina we absorb these photoproducts, which stimulate the production of melatonin in the pineal gland.

In the body, the synthesis of this hormone has tryptophan as its main precursor, an essential amino acid that we must obtain through food. Tryptophan by different conversions produces serotonin, which ends up becoming melatonin.

Why can melatonin help you fall asleep?

Now that we understand what melatonin is and how our body produces it, it's time to understand how it helps us fall asleep.

Our body is regulated through circadian clocks, and melatonin is the key to maintaining the proper functioning of these clocks.

Have adequate levels of this hormone at night thanks to having good sleep habits and hygiene, and consuming at night foods rich in melatonin and/or tryptophan, will induce deep relaxation of the body, muscles and nerves at night, helping us to rest better.

• You may be interested in: "The 5 phases of sleep: from slow waves to REM"

Other factors that help to fall asleep

Apart from ingesting melatonin through food, there are some factors that increase the production of melatonin itself.

• Keep your eyes closed for a long time. When you have a hard time falling asleep, not picking up your mobile and trying to fall asleep while keeping your eyes closed is essential.
• total darkness
• Sun exposure during the morning and late afternoon, since the sun's rays impact the retina differently depending on the time of day.
• Prevent the levels from falling, avoiding exposure to the so-called "blue lights", which abound on the screens of electronic devices. These lights alter the circadian clocks that we have mentioned, making your body think that it is not night.

Top 6 foods rich in melatonin

Many of the foods rich in melatonin are also rich in tryptophan., so the synergistic effect they exert may be interesting. Some foods rich in melatonin are:

• pistachios
• Walnuts
• Mushrooms
• Oatmeal
• Cow milk
• fatty fish

Paying attention to the advice that we give you in this article becomes vitally important when you lead a very stressful lifestyle, but also during old age, since the endogenous production of melatonin is reduced with age due to the deterioration of the pineal gland of the brain, and of the retina.

we can't forget that The most important thing to ensure a good rest is to maintain good sleep hygiene, following among others, the advice that we have told you previously. Eating pistachios and walnuts for dessert at dinner will be of little use if you are constantly exposing yourself to strong lights and electronic devices before going to bed.

If you have any doubts, on the website of INDYA | Sports Nutritionists You have more information, as well as the possibility of contracting your personalized nutritional plan adapted to your needs and objectives. Sweet dreams!