Consuming certain foods can help you get a good night's sleep, such as:
Rewritten Article:
Hey there! Ever had trouble catching those z's? Well, Dr. Alexander Myasnikov, a well-known physician and TV host, has some solid advice on what to grab for a better night's sleep. According to Almaty.tv, citing Lenta.ru, here are some tasty treats that'll boost your sleep quality.
Melatonin, a hormone produced by our brain's pineal gland, is crucial for sleep. It gets conjured up from the amino acid tryptophan, so when melatonin levels are on the low side, you should give your diet a tryptophan boost.
Dr. Myasnikov suggests noshing on eggs, cherries, bananas, tomatoes, nuts, hard cheese, honey, olives, and broccoli. Packed with tryptophan, these goodies will help you catch some much-needed Zs.
In fact, optimal melatonin production triggers a drop in blood pressure during the night by about 15 percent. But a melatonin deficiency? That could lead to hypertension. Ouch!
On the flip side, bright lights from gadgets mess with melatonin production, making it hard to snooze. That's why Dr. Myasnikov advises powering off devices at least four hours before hitting the hay.
Want more ways to up your tryptophan intake and help your slumber game? Well, here's a helpful hint derived from general nutritional advice:
- Eggs: Besides being a decent animal-based source of melatonin, they're high in tryptophan, doing wonders for sleep.
- Cottage Cheese: A great source of tryptophan and casein protein, it releases amino acids slowly, perfect for nodding off.
- Cheese and Whole-Grain Crackers: Low-fat cheese? Tryptophan city!
- Bananas: Not the highest in tryptophan, but they've got a bit, and they're also rich in magnesium and potassium, natural muscle relaxants for sleep.
- Pumpkin Seeds: A powerhouse of magnesium and tryptophan, they'll help you wind down and catch some well-deserved shut-eye.
There you have it! Give these foods a try and have sweet dreams... literally!
- Dr. Myasnikov suggests consuming foods rich in tryptophan, such as eggs, to boost melatonin production for a better night's sleep.
- Interestingly, cottage cheese is a great source of tryptophan and casein protein, which release amino acids slowly, aiding sleep.
- Low-fat cheese and whole-grain crackers are also tryptophan-rich snacks that can help you relax and fall asleep more easily.
- Bananas, though not the highest in tryptophan, can still contribute to better sleep due to their magnesium and potassium content, which are natural muscle relaxants.
- Pumpkin seeds, packed with magnesium and tryptophan, are an effective way to wind down and ensure a good night's sleep, according to general nutritional advice.
