1. Foods Rich in Melatonin

Melatonin is a hormone that plays a crucial role in regulating sleep and circadian rhythms. Melatonin is even available over-the-counter due to its ability to improve sleep quality and reduce sleep latency without causing drowsiness like many other medications.

Therefore, consuming foods rich in melatonin is believed to increase the levels of this hormone, thus improving sleep quality. Melatonin can be found in various natural food sources. Here are some foods that contain relatively high levels of melatonin:

• Animal sources: eggs, fish, meat, and milk
• Plants: corn, rice, wheat, and oats
• Fruits: grapes, cherries, strawberries, pineapples, bananas
• Vegetables: tomatoes, chili peppers, mushrooms
• Nuts and seeds: white and black mustard seeds, soybeans, green beans, pistachios

2. Foods Rich in Serotonin and Tryptophan

Serotonin is also known for its role in improving sleep quality and plays a role in the sleep-wake cycle. Meanwhile, tryptophan is needed to help produce serotonin. Examples of foods containing serotonin include kiwi fruit, while sources of tryptophan include eggs, cheese, pineapples, tofu, salmon, nuts, grains, and turkey.

3. Fatty Fish and Seafood

Vitamin D deficiency is associated with sleep disturbances, while omega-3 fatty acid deficiency is associated with good sleep quality. Therefore, consuming foods rich in both of these nutrients is believed to improve sleep quality, including salmon, mackerel, herring, sardines, mackerel, catfish, and shellfish.

4. Milk

Milk, whether from humans or animals such as cows, and their fermented products, are widely known as foods that can promote sleep. Milk contains melatonin and tryptophan, which are believed to help improve sleep quality.

5. Low Glycemic Index Foods

We know that carbohydrates are the main source of energy to help us function in daily life, and therefore, they can also affect sleep. Consuming low glycemic index (GI) foods is recommended over high glycemic index foods for better sleep.

What is the glycemic index? The glycemic index (GI) is an indicator of how quickly or slowly the carbohydrates in a food item increase blood sugar levels in the body. The higher the GI, the faster it increases blood sugar levels. These types of foods can impact sleep, especially if consumed close to bedtime. Here are the categories and types of foods:

• Low (less than 55): apples, bananas, carrots, chocolate, dates, red beans, lentils, mangoes, oranges, soybeans, corn, milk, yogurt
• Medium (55 to 70): brown rice, french fries, potato chips, popcorn, whole grain cereals, muesli, sweet potatoes
• High (more than 70): cornflakes, instant oatmeal, boiled potatoes, instant mashed potatoes, porridge, white rice, white bread, whole wheat bread, watermelon.

So, some foods that can help improve sleep quality include foods rich in melatonin, serotonin, and tryptophan, as well as fatty fish, seafood, and low glycemic index foods. By choosing the right foods and paying attention to the timing of consumption before bedtime, we can contribute to improving sleep quality.

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