Foods Rich in Melatonin for Better Sleep
Foods that are rich in melatonin can significantly enhance sleep quality, as this hormone is closely linked to the body's sleep regulation. During the night, darkness stimulates the body to produce and secrete melatonin, which then circulates through the bloodstream and signals the sleep center to induce drowsiness. As the sun rises, exposure to light reduces melatonin production, helping you wake up. Studies indicate that melatonin levels decline with age; specifically, by the age of 40, melatonin levels are about a quarter of those in youth, dropping further to one-sixth by age 50, and to one-tenth by age 60. Therefore, middle-aged and older adults can benefit from consuming foods rich in melatonin to improve their sleep quality. Some of these foods include oats, sweet corn, tomatoes, and bananas.
Foods to Counteract Caffeine Effects
The stimulating effects of tea can disrupt sleep patterns. If daytime tea consumption disrupts your sleep, consider drinking a herbal infusion made from a few grams of sour jujube seed before bed. Alternatively, you can cook rice porridge with these seeds and enjoy a small bowl before sleep. Sour jujube seeds contain natural compounds that reduce levels of norepinephrine in the blood, effectively combating sleeplessness caused by caffeine intake.
Foods to Regulate Serotonin Levels
If you frequently feel drowsy throughout the day but struggle to sleep at night, a simple solution is to consume a small portion of steamed bread or bread before bedtime. Individuals experiencing daytime drowsiness often have elevated levels of tryptophan, which converts to serotonin. While serotonin does promote sleepiness, inadequate tryptophan levels in the evening hinder one’s ability to fall asleep. Consuming bread or steamed buns at night can enhance tryptophan levels, easing the transition to slumber.
Foods to Support Nervous System Health
A deficiency in essential trace minerals like zinc and copper over an extended period can adversely affect energy metabolism in brain cells and the regulation of the nervous system. This deficiency often leads to a state of constant nervous excitement, making it difficult to sleep soundly. To counteract these effects, adding zinc- and copper-rich foods to your dinner—such as oysters, fish, lean meats, shrimp, and eel—can effectively alleviate symptoms of nervous exhaustion and promote a better night’s sleep.