Over the past 15-20 years, people have already begun to sleep two hours less, and this is a bad statistic, since the hormonal cascade, recovery are automatically disrupted, natural detox worsens, blood sugar worsens, the risk of chronic diseases and immune dysfunction increases.

This is written by the author of the blog about a healthy lifestyle and food Spoon! Anastasia Goloborodko.

“I know you love fasting magic pills. But they only work if the other things (diet, movement, and at least get close to adequate stress management, including pauses for relaxation) are also under control,” she adds.

Articles “Menu for sleep” walk on social networks.

Usually recommendations for improving sleep and insomnia contain a list of a narrow set of products that emphasizes some nanograms or at least milligrams: almonds are a source of minerals – phosphorus, calcium, manganese, magnesium and riboflavin. Magnesium will help you relax. Walnuts are rich in alpha-linolenic acid (ALA), which indirectly helps increase serotonin levels and help you relax. Chamomile contains apigenin, binds to brain receptors, promotes sleep. Passionflower tea too, and it can also increase GABA production, which helps with stress and anxiety. Etc.

But they will not do the main thing: 7-9 hours of sleep, reduced light in the evening, cool sleep. But today I have collected something more interesting: melatonin in food. “And yet, melatonin is a well-known anti-inflammatory and antioxidant molecule, which was also found in products. It is effective by reducing vascular permeability, reducing anxiety, improving sleep quality, even COVID-19, neurodegenerative diseases protocols have been introduced in the recovery,” the expert writes.

Melatonin in food

Anastasia Goloborodko advises to consume products containing melatonin in a dose similar to the working one, per serving of the product is better in the evening.

Fruits

• strawberry
• grape
• sour cherry

Vegetables

• tomatoes
• sweet pepper and paprika
• mushrooms (forest)
• legumes, nuts and seeds
• all sprouted: soy sprouts, sprouted mung beans, lentils
• pistachios

Herbs

• skullcap
• St. John’s wort

Oils

• raw-pressed linseed

grains

• old varieties of corn
• brown rice

Animal sources

• eggs
• oily fish
• whole birds (with skin, ligaments, cartilage)
• whole milk (not homogenized priority)

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