Today a large part of the population suffers Sleeping problems , or have a poor sleep. The increasingly frenetic and stressful pace of life is the main cause of this problem, although there are also many other factors that decisively impact our quality of sleep.
Sleep disturbances are correlated with a worsening of general health, even with the worse development of different pathologies, such as metabolic syndromes or hypertension.
In this article we tell you what melatonin is, well, surely you have heard, even slightly, that it can help you improve your sleep. Additionally, we will see a series of foods rich in melatonin that you can incorporate into your diet.
Melatonin is a hormone produced in the pineal gland of our brain and, among other things, is responsible for regulating sleep-wake cycles. That is, it helps us establish that daily routine that marks when we should be awake and when we should sleep.
Apart from setting our circadian rhythms, scientific evidence shows that melatonin rises at night to promote rest, as it impacts the following functions:
In addition, melatonin performs antioxidant functions in the body, so maintaining adequate circadian rhythms will not only benefit our body by inducing a good rest, but also because it will protect it from oxidative stress.
Where does melatonin come from?
We synthesize melatonin from the photoproducts we absorb from the sun , especially when we are exposed to it first thing in the morning and at dusk. Through the retina we absorb these photoproducts, which stimulate the production of melatonin in the pineal gland.
In the body, the synthesis of this hormone has tryptophan as its main precursor, an essential amino acid that we must obtain through diet. Tryptophan, through different conversions, produces serotonin, which ends up becoming melatonin.
Why can melatonin help you fall asleep?
Now that we understand what melatonin is and how our body produces it, it is time to understand how it helps us fall asleep.
Our body regulates itself through circadian clocks and melatonin is the key piece in maintaining the correct functioning of these clocks.
Having adequate levels of this hormone at night thanks to having good sleep habits and hygiene, and consuming foods rich in melatonin and/or tryptophan at night, will induce deep relaxation of the body, muscles and nerves during the night, helping us rest better.
Other factors that help you fall asleep
Apart from ingesting melatonin through food, there are some factors that increase own production of melatonin
Top 6 foods rich in melatonin
Many foods rich in melatonin are also rich in tryptophan , so the synergistic effect they exert may be interesting. Some foods rich in melatonin are:
Paying attention to the advice we give you in this article becomes vitally important when you lead a very stressful lifestyle, but also during old age, since the endogenous production of melatonin is reduced with age due to the deterioration of the pineal gland of the brain, and the retina.
We cannot forget that The most important thing to ensure a good rest is to maintain good sleep hygiene , following, among others, the advice that we have told you previously. There will be little point in having pistachios and walnuts for dessert at dinner if you are constantly exposing yourself to strong lights and electronic devices before going to bed.
If you have any questions, go to the INDYA website | Sports Nutritionists have more information, in addition to the possibility of contracting your personalized nutritional plan adapted to your needs and objectives. Sweet dreams!
