Consuming certain foods can aid in ensuring a restful slumber.
Hey there! Dr. Alex Mjasnikov, a healthcare pro and TV personality, has shared some top-notch tips on foods that boost sleep quality, as reported by Almaty.tv, based on findings from Lenta.ru.
These are tasty treats packed with melatonin, a sleep-inducing hormone produced in the brain (specifically the pineal gland). Melatonin synthesis comes from an amino acid called tryptophan. When melatonin production is low, it's wise to stock up on tryptophan-rich eats. Here's our list: eggs, cherries, bananas, tomatoes, nuts, hard cheese, honey, olives, and broccoli.
Fancy a better snooze? Ensuring your melatonin production game is strong can drop your blood pressure at night by about 15 percent. But lack melatonin, and you might deal with high blood pressure issues.
Here's the catch: bright light from gadgets suppresses melatonin production. To catch some quality Zs, it's advisable to chill out device-free for at least four hours before bedtime.
Now, it's also worth noting that melatonin deficiency could mess with your blood pressure regulation due to its part in regulating circadian rhythms and the autonomic nervous system balance [1][4]. Though more research is needed to solidify the link between melatonin deficiency and high blood pressure, it's believed that prolonged sleep disruptions or melatonin deficits could increase hypertension risk over time [1][5].
Want some more tryptophan-rich foods that can help indirectly support sleep? Here you go:
- Turkey: Not just for Thanksgiving dinners, turkey is loaded with tryptophan, responsible for that post-meal slump we love (or tolerate) [3].
- Dairy products: Go for milk, cheese, or yogurt, tryptophan is there, along with calcium that boosts the conversion of tryptophan to melatonin [4].
- Nuts and seeds: Fancy almonds, walnuts, or pumpkin seeds? They're loaded with tryptophan and magnesium [3].
- Eggs: You'll find a good stash of tryptophan in eggs, especially in the yolks [4].
- Fish: Get your hands on some salmon or tuna. Besides tryptophan, they offer vitamin B6, crucial for melatonin synthesis [3][4].
Pair these sleep-friendly munchies with complex carbs to help tryptophan absorption. Though not explicitly mentioned in the sources, these dietary tips fit in well with standard sleep hygiene principles [2]. Just remember, if you're on blood pressure medication, check with your doc before popping melatonin supplements. Sleep well!
- Dr. Mjasnikov suggests trying foods rich in melatonin, such as eggs, cherries, bananas, tomatoes, nuts, hard cheese, honey, olives, and broccoli, to boost sleep quality.
- By consuming tryptophan-rich eats like turkey, dairy products, nuts and seeds, eggs, and fish, one can indirectly support sleep.
- Tryptophan, an amino acid, plays a crucial role in producing melatonin, which aids in normalizing sleep for better health-and-wellness.
- Science indicates that paired with complex carbs, tryptophan-rich foods can improve tryptophan absorption, contributing to better sleep hygiene.
- High blood pressure could potentially be a side effect of melatonin deficiency, suggesting the importance of maintaining normal melatonin levels for optimal health.
