To maintain normal health of an individual sleep plays a major role, without adequate sleep our human body is unable to function properly. Sleep helps to maintain healthy circulatory system, by healing arteries and veins. Prolonged deficiency in sleep leads to the development of renal disease, heart disease, hypertension, stroke and diabetes mellitus. Sleep at night times that are without any disruption is must, which can help to maintain your health. For proper functioning of the vital organs in your body, to perform well during day time and to keep one emotionally strong enough adequate sleep is compulsory. It is found that at least 8 hours of sleep is must in night times, to keep an adult healthier by physically and mentally. Also during our sleep times, very essential functions in our body are carried out. So don’t ignore it’s just sleep, they are highly essential one and they are not an optional one.It is found by many research studies that melatonin hormone helps in sleep inducing; these hormones can be increased in our body, by consuming melatonin rich foods in diet.

So now let us see the foods that are rich source of this melatonin hormone in this session below;

  • Fish


Tryptophan is the amino acid that is highly seen in fish, also they increase the serotonin levels in body, this serotonin further helps to make melatonin hormone in our body, fishes like salmon, tuna, trout, snapper, halibut and cod have high amount of melatonin levels, also they are rich source of vitamin B-6. In a study it was found that, those who ate tryptophan rich foods in their diet gets good quality of sleep in night times.

  • Dairy Products

Dairy Products

Dairy products are rich source of calcium, which boosts up the melatonin hormone in body. We all know that drinking a glass of warm milk helps to get a good sleep at night. If you have deficiency of calcium in diet, then you’re sleep level will be affected and you may not get sleep earlier. So try to have dairy products like yogurt, milk, cheese, butter and milk shakes in night times to get good sleep.

  • Cherries


The tart variety of cherry fruit is dense source of melatonin, many research studies says that taking this cherries as such or in juice form during late evenings or in night times, helps to get good amount of sleep without any disruption.

  • Bananas


Banana is rich source of potassium and magnesium. If your muscles are stressed much, then to give a good relaxation to it both minerals help a lot. Deficiency of magnesium results in restless leg syndrome, which may further lead to poor quality of sleep. Also tryptophan amino acid is found in bananas, they also increase the melatonin hormone in body and induce sleep naturally without any disruption.

  • Nuts


Magnesium and calcium are densely found in nuts, they help in aiding sleep naturally. Nuts contain unsaturated fats that will increase the serotonin level in body and that further increase the melatonin hormone and thus good amount of sleep is obtained by these nuts. When your blood sugar is stabilised by proper maintenance of it, it will help in getting proper sleep of an individual. For this protein in nuts are required, thus they too help in promoting good amount of sleep.

  • Hummus


Hummus is rich in tryptophan, folate and vitamin-B6. The folate present in hummus helps to provide proper sleep. The vitamin-B6 helps to give good adequate sleep on elderly people.

  • Dark green leafy vegetables


Dark green leafy vegetables like Swiss chard, spinach, kale, turnip greens, collard greens and spinach are rich source of calcium, potassium and magnesium. These three minerals are required to provide good sleep in an individual. Minerals like magnesium and potassium helps to relax the stressed muscles and calcium helps to increase serotonin level in body and thus aiding in good sleep of an individual.

  • Tea


Teas like chamomile and peppermint teas are free from caffeine and when you have it before the bed time, it will induce in good sleep, in treating insomnia chamomile herb is widely used. Peppermint tea reduces the stress level and it aids in good amount of sleep. Green tea is rich source of theanine, which help in lowering the stress and also relaxing the muscles. While purchasing green tea, try to get decaffeinated green tea, which will not affect your sleep level. Thus herbal teas like chamomile tea, peppermint tea and green tea helps in aiding sleep.

I hope now everyone knows the possible ways to get sleep induced naturally, without the use of medication. Sleep is compulsorily must and by proper sleep you can overall maintain your health and feel better. Let us say goodbye to insomnia by following the above mentioned ways and get undisturbed sleep. If you like reading out my article, then please kindly share it among your friends and family members in social media.

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Dt. Ramya Sri

Chief Nutrition & Fitness Consultant- Expertise in Nutrition, Fitness, Healthcare sector. Ramya has spirit, dedication in work, passion for Fitness and sales, love fitness and nutrition profile, skillful, multitasking with 10 years of proven skills in Fitness and nutrition field.

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