Can I increase my melatonin levels through diet to sleep better?
through ANCENASAN Admin on December 26, 2024
In terms of nutrition, there are actually some aspects that increase melatonin production and therefore the Melatonin levels and sleep can affect:
🔹1. Foods containing tryptophan: Tryptophan is an amino acid that plays a precursor role in the production of melatonin. Foods rich in tryptophan, such as nuts, seeds, chicken, fish and eggs, can increase the availability of tryptophan in the body andthus indirectly supporting melatonin production. In order to promote sleep, these must However, food should by no means be consumed in the evening hours. On the contrary: if consumed in the evening, they could even disrupt sleep because they are sometimes more difficult to digest!🔸2. Timing, digestibility and regularity of meals: An early or light dinner is always better than a late or heavy one because it doesn't put as much strain on the gastrointestinal tract Gastrointestinal tract and melatonin production are not affected. They are also helpful to eat your meals regularly, as meals are a rhythm and timer and therefore stimulate serotonin production. Serotonin is finally converted into in the evening.🔹3. Foods with natural melatonin: Some foods naturally contain melatonin, such as cherries, bananas, tomatoes, oatmeal and rice. Eating these foods can slightly increase melatonin levels in the body, but the amount of melatonin in These foods are relatively low compared to the body's own production.More about melatonin and how the timing of our meals affects our health in my free ebook “Chrononutrition” ---> Download link in bio!
