Khaberni - Many people suffer from insomnia due to busy work schedules or excessive use of electronic screens, but experts indicate that some drinks and foods may affect the natural sleep cycle.
According to the "BBC Food" program, the natural level of melatonin in the body (the hormone responsible for regulating sleep) rises at night and decreases in the morning. Since some foods contain melatonin, they may naturally enhance sleep.
A study conducted by Glenn Howatson, a professor at Northumbria University, suggests that tart cherry juice contains high levels of melatonin, which may help improve sleep quality. According to the study, athletes who drank tart cherry juice before long-haul flights noticed an improvement in their sleep and ability to deal with jet lag.
Nutritionist Rhiannon Lambert says that melatonin binds to specific receptors in the brain, regulating the body’s biological clock and stimulating signals to initiate and improve sleep. She adds that consuming melatonin-rich foods like kiwi can also be beneficial, as studies have shown that it improves the speed, duration, and efficiency of sleep.
Research indicates that regular consumption of tart cherry juice or melatonin-rich foods can help sleep longer and with better quality, and reduce sleep problems in healthy men and women. Some fruits and vegetables rich in melatonin also contain compounds such as polyphenols and anthocyanins, which reduce inflammation and boost the body’s immunity, supporting the regulation of the sleep cycle.
To practically experience improved sleep, experts recommend the following before bedtime:
A cup of tart cherry juice.
A boiled egg.
A handful of nuts (especially pistachios).
A cup of warm milk.
