When the heat prevents a good night’s sleep, a handful of nuts can be helpful.
According to the food and nutrition industry on June 18, nuts such as almonds, pistachios, and Brazil nuts are rich in melatonin and magnesium, which help promote sleep.
If insomnia caused by the heat prevents you from sleeping properly, it can disrupt your daily rhythm the next day and lead to severe fatigue. This can decrease your study or work efficiency. Worrying about insomnia can also prevent you from sleeping well the following day.
If you visit a hospital for insomnia, you will likely be prescribed melatonin. If your insomnia is not severe enough to require a hospital visit, you can expect a better night’s sleep by improving your lifestyle habits and consuming foods rich in melatonin.
Almonds are rich in melatonin and magnesium. Melatonin improves sleep quality and promotes sleep. It can also help reduce levels of the stress hormone cortisol, known to interfere with sleep. Magnesium is a mineral necessary for the synthesis of melatonin. Tryptophan, which is abundant in almonds, is also a necessary component for the synthesis of melatonin.
Pistachios are also rich in melatonin. Pistachios are known to have the highest melatonin content among all plant-based foods, including nuts. Pistachios also contain a lot of magnesium and calcium. These two minerals work together with melatonin to help relax muscles and promote sleep.
Brazil nuts are rich in magnesium and selenium. Selenium is also a mineral that aids sleep. Eating just three Brazil nuts a day can supplement the recommended daily amount of selenium.
Peanuts are also rich in magnesium, which relaxes muscles and aids sleep. Walnuts increase melatonin levels. They are rich in magnesium and calcium, which are good for relieving insomnia.
On the other hand, some foods can interfere with sleep. Contrary to common belief, alcohol lowers the quality of sleep. Some people say that they sleep well after drinking alcohol, but alcohol interferes with the function of the respiratory center. Since it weakens the muscles of respiration, alcohol reduces respiratory function and worsens sleep quality.
Even if you fall asleep with a high blood alcohol level, the breakdown of alcohol and the decrease in concentration can often wake you up due to arousal effects. Ultimately, alcohol does not help sleep.
