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Four foods to eat if you have problems falling asleep


Melatonin is a hormone produced in the body by the pineal gland in response to darkness. Its production reduces as a person ages, explaining why older people struggle to fall asleep.  

Melatonin production induces physiological changes like decreased body temperature and respiratory rate to control a person’s sleeping and waking cycle.

Melatonin is also naturally found in some plant based foods which when consumed increases melatonin concentration circulating in the blood. These foods include:


If you struggle falling asleep at night, a glass of banana smoothie just before bed may come in handy. Bananas are rich in potassium and magnesium, minerals that help regulate blood pressure, promote healthy digestion and are natural muscle relaxants; important factors in achieving and maintaining a good night sleep. Bananas also contains amino acid tryptophan which is used to produce sleep hormones serotonin and melatonin.

A glass of warm milk

One of the most common go-to sleep remedies is having a glass of warm milk just before bed. The warm milk trick has been likened to a soothing old blanket. The sleep effect of milk is thought to be due to its ability to take a person back to their childhood memories by eliciting memories that help one relax and induce sleep. Even though in small amounts, milk contains amino acid tryptophan which is used to make serotonin hormone, a feel good hormone. Serotonin is further converted into melatonin hormone which is essential in controlling sleep

Chamomile tea

The next time you have trouble falling asleep, go to the kitchen and make yourself a cup of chamomile tea. Research shows that chamomile tea can help one relax, reduce stress and promote sleep. Chamomile tea is not a tea per se but a daisy like flower which contains many flavonoids and essential oils which gives it the sleep inducing and muscle relaxing effects.

Pineapple juice

A glass of fresh pineapple juice might just do the trick and help you fall asleep. Fresh pineapples contain melatonin which has shown to significantly increase melatonin levels in the blood shortly after consumption. Pineapple juice should be taken with caution at night since it can induce hyperacidity.

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