Insomnia: Adding a handful of almonds or walnuts to your dinner can help you sleep better


Insomnia: Adding a handful of almonds or walnuts to your dinner can help you sleep better

Almonds contain melatonin, a hormone that helps regulate the sleep-wake cycle.

Photo: Karolina Grabowska / Pexels

Walnuts and almonds are nutritious, healthy, and can also help you sleep better. They are part of some of the foods contain compounds that promote and regulate sleep and that also favor it to be more restful.

Almonds

Almonds can help you relax, fall asleep, and sleep better. According to Medical News Today, almonds contain high doses of melatonin and also provide magnesium and calcium. Melatonin is a hormone that helps regulate the sleep-wake cycle.

“A 1-ounce serving of whole almonds also contains 77 milligrams (mg) of magnesium and 76 mg of calcium.”

Magnesium and calcium are two minerals that can help promote muscle relaxation and sleep.. In magnesium deficiency, chronic insomnia is one of the main central symptoms.

Magnesium regulates the hormone melatonin and increases GABA, a neurotransmitter that helps reduce anxiety, promoting relaxation and sleep, explains Psychology Today. For its part, calcium helps the brain to use the amino acid tryptophan to make melatonin.

Walnuts

Walnuts
Photo: Jess Loiterton / Pexels

Eating walnuts can help you have better sleep as are a source of melatonin and healthy fats as alpha-linolenic acid (ALA), an anti-inflammatory omega-3 fatty acid. They also contain other nutrients that can help you sleep, such as magnesium, potassium, folate, and calcium.

“If you think your brain has an on / off switch, magnesium is part of the machinery that turns it off. This helps you fall asleep; meanwhile, rising melatonin levels also make you drowsy, ”says nutrition and wellness expert Samantha Cassetty via Well + Good.

Together, melatonin and magnesium facilitate deep quality sleep.

When and how many nuts to eat

Almonds are also a healthy snack at any time of day and you can enjoy them at night, they are rich in good fats and low in sugar and saturated fats.

You can eat almonds or walnuts before bed to determine if they positively affect the quality of your sleep in a 28 gram (1 ounce) serving, or about a handful.

You can enjoy almonds or walnuts as a main component or as a garnish. Cassetty recommends eating them raw and using them to top yogurt parfaits, overnight oatmeal, or salads; they can also be mixed into smoothies.

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