Studies on Foods for Good Sleep: Almonds Contain Melatonin and Magnesium

CLEARWATER, Fla. - July 15, 2024 - PRLog -- In the quest for a good, restful night's sleep with less tossing and turning, people are reaching out to learn more about natural sleep aids and sleep-inducing foods.

At the top of many sleep foods lists are almonds – a healthy food that's high in two of the best-known sleep substances – magnesium and melatonin.

Melatonin is a hormone that's produced by a gland located in the center of the brain. At night or in the dark, this gland naturally releases melatonin to regulate the sleep cycle.

A recent study appeared in the journal Nutrients called "Dietary Sources of Melatonin." The researchers say that in the realm of plant foods, nuts contain the highest amount of melatonin.  Almonds, walnuts and pistachios have good amounts of it. This study says that it's a proven fact that melatonin concentration in human blood can significantly increase after a person eats some melatonin-containing food.

Almonds are a special nut as they also contain the highest magnesium levels. One ounce of almonds, which is about a handful or 23 nuts, contains 80 milligrams of magnesium.  This is 20% of the suggested daily value of 400 milligrams.

Magnesium has the ability to promote sleep and this is thought to be linked to its actions in lessening inflammation in the body.  In a study from the University of Medical Sciences in Iran, taking two magnesium tablets twice a day resulted in significant increases in sleep duration.

To increase magnesium in one's diet, almonds can be eaten as a snack before bedtime and may also be used in any recipe that calls for walnuts, pecans or other nuts.  Some ideas are to include them in granola mixtures, baked goods, fruit salads, vegetables and yogurt.

One magnesium-based supplement shown to be effective for insomnia is Sleep Minerals II from Nutrition Breakthroughs.  This formula contains highly absorbable forms of magnesium and calcium, which are the best minerals for sleeplessness and insomnia, as well as for menopause insomnia, teenage insomnia, heart health, restless legs syndrome and bone strength.

A healthy plan for good sleep is to make good use of magnesium-rich foods such as almonds and also include an effective magnesium and calcium supplement for natural relief of sleeplessness.

This health news is provided by Nutrition Breakthroughs (https://www.nutritionbreakthroughs.com), a publisher of nutrition articles and supplier of effective natural remedies since 2001. Nutrition breakthroughs makes Sleep Minerals II (https://www.nutritionbreakthroughs.com/sleep-minerals-ii-effective-natural-sleep-aid-for-insomnia-nutrition-breakthroughs), the effective natural sleep aid with calcium, magnesium, zinc and vitamin D.