Want better sleep? Ukrainian sleep doctor recommends these 6 foods
Products that increase melatonin levels before sleep (photo: Freepik)
Can certain foods help you fall asleep faster and sleep more deeply? As it turns out, yes. Some can stimulate the production of the sleep hormone —melatonin, explains Ukrainian sleep specialist Daria Pylypenko.
Tryptophan – the precursor of melatonin
According to the expert, foods do not directly contain melatonin but can promote its production. The key lies in the amino acid tryptophan, which initiates a chain of chemical reactions in the body that ultimately result in the synthesis of melatonin.
"The chemical reaction follows this chain: tryptophan - serotonin - melatonin. The last one will be synthesized if you're exposed to daylight," Pylypenko explains.
What to eat for dinner
Foods that contain tryptophan and contribute to better sleep include:
- turkey (better than chicken)
- fatty fish (salmon, tuna, mackerel)
- hard cheeses
- walnuts
- kiwi
- concentrated cherry juice
"This doesn't mean you should drink a liter of juice. A small amount, two hours before bed, is enough. The same goes for kiwi: it contains many antioxidants and sedative compounds that help you relax," the sleep specialist adds.
Balance is key
Dinner should not only be light but also properly chosen.
By selecting foods that contain tryptophan and getting exposure to daylight, we can naturally help the body produce melatonin and thus improve the quality of our sleep.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
