Proper sleep is essential for overall health and well-being as it plays a vital role in physical and mental restoration. During sleep, the body repairs and regenerates tissues, builds bone and muscle and strengthens the immune system. Sleep also enables the brain to process and consolidate memories, regulate emotions and clear waste products. Conversely, improper sleep can lead to impaired cognitive function, mood disturbances, cardiovascular disease and a weakened immune system. Melatonin, a hormone secreted by the pineal gland plays a vital role in governing the body's circadian rhythms, regulating the sleep-wake cycle and ensuring a restful sleep.

Certain foods, rich in specific nutrients can help increase melatonin production, leading to improved sleep duration and depth. Here, we've listed some best foods that you can eat to boost melatonin and achieve a good night's sleep.

Melatonin-Rich Foods For Better Sleep

Cherries

Cherries are a rich source of melatonin, making them an excellent sleep-promoting food. Consuming cherry juice or dried cherries before bedtime has been shown to increase melatonin levels, leading to improved sleep quality and duration.

Milk

Milk contains tryptophan, an amino acid converted into serotonin and melatonin in the brain. Drinking warm milk before bed can promote relaxation and increase melatonin production, leading to a restful night's sleep. Its melatonin-boosting properties make it a popular bedtime beverage.

Nuts

Certain nuts, such as almonds and walnuts are rich in melatonin and magnesium, a mineral that helps regulate sleep. Consuming a handful of nuts before bed can promote relaxation, reduce stress and increase melatonin production, leading to improved sleep quality.

Banana

Bananas are a good source of potassium, an essential mineral that helps relax muscles and promote better sleep. Eating a banana before bed can promote a restful night's sleep.

Egg

Eggs are an excellent source of tryptophan which is converted into melatonin in the brain. Consuming eggs before bed can promote relaxation and help promote better sleep quality and duration.

Foods to eat for better sleep (Image Credits: Canva)

Fish

Fatty fish, such as tuna and halibut are rich in vitamin B6 which plays a crucial role in melatonin production. It's a sleep-promoting food that not only calms your mind but also helps you achieve a restful sleep at night.

Kiwi

Kiwi is a rich source of serotonin, a neurotransmitter that helps to regulate sleep-wake cycles. Kiwi makes you feel relaxed, keeps worries away and helps to attain a good night's sleep.

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Disclaimer: This content, including suggestions and advice, provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information before making any drastic changes in your lifestyle.