Six foods to help you sleep better

Updated Oct. 12, 2021, 11:50 a.m. | By Poelano Malema

Not getting enough sleep is harmful to your overall health. Here are six foods that are high in melatonin – the sleep hormone.

The recommended hours of sleep for adults is seven. However, according to sleepfoundation.org, between 10% and 30% of adults struggle with chronic insomnia and the older they get, sleep disorders become a problem for many (between 30% and 48%).

Getting enough sleep helps one feel well-rested, it helps reduce stress and improves one’s overall mood.

Not getting enough sleep can cause one to be prone to sicknesses.

Health Cleveland Clinic reports that sleep deprivation can lead to high blood pressure, diabetes, heart attack, heart failure, obesity, depression, impairment in immunity, lower sex drive, and stroke.

READ: Rian investigates sleep therapy with Pretoria Sleep Lab

The sleep hormone

One of the best ways to help one sleep better is through the sleep hormone, melatonin.

Melatonin is a hormone produced by the pineal gland in your brain and its main function is to manage the natural sleep cycle.

A report by healthline states that people with insomnia showed that taking melatonin two hours before bed helped people fall asleep faster and enhanced overall sleep quality.

Although there are supplements that you can buy, there are also foods that are high in melatonin.

Let’s look at them below.

READ: Three all-natural tips for fighting insomnia

Milk

Sleep Foundation recommends a glass of warm milk before one goes to bed.

According to several reports, drinking a cup of warm milk at night will help you sleep better because milk contains melatonin and tryptophan, which are known to help improve sleep.

Berries

Berries, specifically goji berries, are high in melatonin and may improve sleep.

Eggs

Eggs are nutritious. They have protein and are a good source of Vitamin D. They also contain melatonin which will help you sleep better.

Nuts

Sleep Foundation states that nuts such as almonds, walnuts, pistachios, and cashews are good food for sleep because they contain melatonin as well as essential magnesium and zinc that are essential to a range of bodily processes.