Do Pistachios Help You Sleep?
Getting a good night’s sleep can have a positive impact on your health and wellness. Unfortunately, more than one-third of Americans do not receive the required seven hours of sleep every night. If you are struggling with insomnia and are tired of counting sheep trying to fall asleep, grab a handful of pistachios before going to bed.
That's right! Keep reaching to learn more about how pistachios can help you sleep.
What Kinds of Sleep Aids Do Pistachios Contain?
Pistachios are a sleep-inducing powerhouse. These nuts contain protein, vitamin B6, potassium, and magnesium, all of which help you sleep better. Increasing your intake of these nutrients can aid in the secretion of melatonin and therefore regulate sleep.
Melatonin is a hormone secreted by the pineal gland. It is responsible for regulating our body’s biological clock and controlling sleeping patterns. Pistachios contain melatonin and assist your body in recognizing when it is time to sleep. Pistachios contain around 660 nanograms of melatonin per gram.
Pistachios, like other nuts, have a high protein content. Pistachios help you feel satiated and prevent you from eating unhealthy snacks. Pistachios before bedtime improve your sleep quality. You are less likely to wake up hungry. Pistachios contain about six grams of protein per ounce.
Vitamin B6 facilitates our body in storing and using the energy from healthy food. It is found naturally in pistachios and is essential to regulate our bodily functioning. The ability to store and use energy is part of what allows us to sleep peacefully.
Magnesium has a soothing impact on the body, allowing muscles to relax and the neurological system to function more efficiently. It also helps the body regulate a healthy level of gamma-aminobutyric acid. It is a naturally occurring amino acid that helps to reduce mental activity. Pistachios contain 34.3 milligrams of magnesium per ounce.
Tryptophan stimulates the synthesis of the happy hormone serotonin in our brain and the sleep-inducing hormone melatonin. Regulated production of these compounds can positively affect your mood and alleviate anxiety and depression.
Potassium is an essential mineral for human wellbeing and a natural muscle relaxant. According to the researchers, potassium levels also influence your quality of sleep. As demonstrated in studies, potassium supplements improve sleeping patterns, but natural dietary sources like pistachios contain high levels of other essential nutrients.
Other Foods That Can Help You Sleep
To help you fall asleep faster, consider these other sleep-inducing foods that are high in melatonin. Apart from sleep-related advantages, they all offer significant health benefits. Any food that enhances health is full of essential vitamins and minerals and has an inherent positive influence on sleep!
Sweet cherries contain melatonin, tryptophan, and anthocyanins. A glass of cherry juice before bedtime can help prevent insomnia and improve overall sleep patterns. Cherries are also high in vitamin C, magnesium, and potassium, all of which can help boost your immune system and control your blood sugar levels.
Almonds are high in magnesium and calcium, two minerals that aid in muscle relaxation and peaceful sleep. They also have a high tryptophan level. Full of antioxidants, almonds are known to lower blood pressure. Studies show that almonds can help lower anxiety, which is a major cause of sleep disruption.
Bananas are one of the best fruits of all. They are high in potassium, magnesium, vitamin C, vitamin B6, and fiber content. An average banana can make up for 33% of your vitamin B6 requirement, 9% of your potassium requirement, and 8% of your magnesium requirement. They can also help with weight loss and white blood cell synthesis.
Figs are high in magnesium, which helps with improving sleep quality and duration. They are rich in dietary fiber and so aid in the prevention of night cravings. Figs also regulate metabolism, which helps to decrease sleep problems. They can also help with cholesterol reduction, weight loss, and cause diarrhea relief.
If you want to avoid eating before sleeping, you can have a cup of herbal tea. It aids in the reduction of night-time awakenings and the improvement of overall sleep quality. The herbs in them act by boosting or altering certain neurotransmitters involved in sleep induction. A few examples are chamomile, valerian root, and lavender tea.
Prunes are rich in vitamin B6, magnesium, and calcium. Because of their high fiber content, they will help keep you feeling satiated for longer. The antioxidants in prunes might also give you a boost of energy after a long night of being up. They can help to reduce the oxidative stress produced by various sleep problems.
Oats are high in magnesium and calcium. They also contain high levels of tryptophan, especially when combined with milk. A bowl of oats before going to bed can make you feel satiated enough andinstantly fall asleep. Oats are high in essential nutrients and one of the most healthy meals you can eat!
Beyond Pistachios: How to Secure a Good Night’s Sleep
If you are experiencing trouble falling asleep, then look for foods high in naturally occurring melatonin and magnesium. Some of these are listed above. Melatonin works on a psychological level, while magnesium helps the body relax. They not only promote good sleep but also provide several other health benefits.
If you're in the market for something a little more concrete, look to Sandsleep's Sleep Set. Our original formula can help ensure you get a full eight hours of sleep. One or two pills consumed an hour before bedtime will help you to sleep peacefully and wake up fresh.
Pistachio, like other nuts, has a high-fat content. Consume only a modest quantity of one ounce to boost your melatonin, magnesium, and vitamin B6 levels without falling sick. A 1-ounce serving of pistachios is equal to about 1/4th cup. It is best to eat it around an hour before bed to ensure a good night's sleep.
When compared to other foods, pistachios have higher amounts of melatonin. Shelled pistachios contain 23 mg of melatonin per 100 grams. A melatonin supplement, on the other hand, typically contains 0.2–10 mg in each dosage. There has not been much study on the long-term impact of higher doses of melatonin. However, it is probably safer to consume only a modest amount of it.
Yes, absolutely. Pistachios contain phenolics that can boost the conversion of tryptophan into sleep-inducing hormones such as melatonin and serotonin. The elevation in tryptophan improves the onset of sleep, its duration, and quality.
Even though pistachios have high levels of all the essential nutrients required to secrete melatonin and regulate sleep, it is also high in calories. A 1-ounce serving of pistachio nuts contains about 159 calories. Do not eat more than that. Anything that has too many calories might have the opposite effect and keep you awake instead!