2024-02-05 06:00:00
There are many people in Spain who suffer from insomnia. Up to 10% of Spaniards consume medications to help them sleep every day. However, this figure could be even higher if you take into account those that do not require a prescription, as in the case of sleeping gummies.
However, what many do not know is that certain fruits can help you sleep straight through the night. So much so that some specialists emphasize the importance of the foods we eat at night, and that they can help us rest due to their high content of natural substances that promote the production of melatonin, that is, the hormone that regulates sleep cycles.
We must not forget that long-term lack of sleep can have serious consequences for our health. And not only physically, but also mentally. “Sleep is associated with mortality in many ways: cardiovascular disease, diabetes, mental health, brain health, immune function, respiratory problems and cognitive performance,” says Azizi Seixas, associate professor at the University of Miami Miller School of Medicine. .
What fruits are good for falling asleep?
Of all the existing variety of fruits, bananas and cherries are the ones that have the highest amount of tryptophan. The banana is also rich in minerals such as potassium or magnesium and, being highly satiating, it is a very interesting snack in any balanced and healthy diet. Its intake, also for these reasons, will promote rest. Both fruits can be consumed both in smoothies and accompanying our dairy products.
If we have the opportunity to choose, cherries better be the most acidic ones, since they are the variety that provide the greatest amount of melatonin. Specifically, a study published in the Journal of Experimental Botany found that cherries contain significantly higher levels of melatonin than other common foods.
Additionally, researchers noted that the melatonin in cherries is absorbed and used by the body more effectively than the synthetic melatonin used in some supplements. Likewise, of all the dried fruits, Goji Berries have the highest concentration of melatonin. In addition, they are especially rich in antioxidants.
How can my body produce more melatonin?
In addition to putting into practice the consumption of the foods described above during dinner, there are a series of sleep hygiene guidelines that we must take into account to help our body find the night’s rest it needs. Let’s not forget that melatonin is called the hormone of darkness, and that the brain must be calm to send the order to rest during the night.
Among the most important guidelines, experts highlight not using electronic screens at night, not abusing caffeine, not consuming alcohol or tobacco… Exercise, necessary for a healthy life, is best not carried out in the last few hours. hours of the day, and whoever considers it necessary, it is advisable to perform relaxation and meditation exercises before going to bed.
References
Paredes, S. D., Korkmaz, A., Manchester, L. C., Tan, D. X., & Reiter, R. J. (2008). Phytomelatonin: a review. Journal of Experimental Botany, 60(1), 57-69. https://doi.org/10.1093/jxb/ern284
Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2011). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition, 51(8), 909-916.
https://doi.org/10.1007/s00394-011-0263-7
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