Having trouble sleeping at night? Why not try eating some melatonin-rich foods and see if that helps.
Today’s recipe uses two key ingredients that contain melatonin – tomatoes and walnuts. Other foods that contain melatonin are tart cherries, oats, sweet corn, rice, ginger, bananas, and barley.
Try a few different combinations and note which ones make you the sleepiest.
The best time to eat them for sleep benefits is around an hour before you go to bed. Normally I wouldn’t recommend eating so close to bedtime, but a small snack to help you sleep, especially if your appetite is reduced as you are ill, may make a difference.
This pate recipe is great as a dip or on crackers or bread. See what you think. Try it on oat crackers to get the oat melatonin too!
Another approach to ‘sleepy’ foods is to eat foods high in tryptophan which is a component of melatonin, as you can see from the illustration on the “Melatonin: How we make it and how it helps” blog post. Tryptophan-rich foods include spirulina, cottage cheese, chicken livers, pumpkin seeds, turkey, and almonds. I particularly recommend the pumpkin seeds as they also supply good levels of vitamin B6 and magnesium which are needed to produce melatonin.
Have you tried eating “sleepy” foods? Did they help?