Products that help in the synthesis of the "sleep hormone" in the body

Russian nutritionist Dr. Tatiana Solntseva announced that there is no diet that guarantees high-quality and quick sleep, but adding some foods and products improves sleep.

The expert points out that adding dairy products, cheese, turkey, nuts, seafood, fish, sour cherries and kiwi to the daily diet can improve sleep.

“Dairy products, cheese, turkey, nuts, seafood and fish contain fairly large amounts of the essential amino acid tryptophan in the synthesis of proteins. Tryptophan plays a key role in the synthesis of melatonin - the “sleep and youth hormone”. According to some studies, increased tryptophan intake brings a number of health benefits, such as psycho-emotional and cognitive regulation, antioxidant, neuroprotective, immune and anti-stress effects. Melatonin is believed to slow down aging and stimulate cell regeneration, but with age the production of melatonin in the body decreases,” she says.

According to her, tart cherries, their natural juice and kiwi contain a large amount of vitamins and minerals, such as vitamins C and E, folic acid, as well as potassium, copper, silicon and magnesium. Magnesium is an important element for the overall health of the body, and is related to a healthy sleep pattern.

She says: “Regular consumption of tart cherries and their juice helps increase the duration and quality of sleep because they contain a plant analogue of the sleep hormone, so it is recommended to include them in the diet in case of disturbance of the body’s biological clock rhythm, and to alleviate sleep problems when working at night and when changing time zones.