{"id":95767,"date":"2024-10-07T06:57:22","date_gmt":"2024-10-07T06:57:22","guid":{"rendered":"https:\/\/graziamagazine.com\/us\/?post_type=articles&p=95767"},"modified":"2024-10-07T06:57:22","modified_gmt":"2024-10-07T06:57:22","slug":"pumpkin-seeds-miracle-food-better-sleep","status":"publish","type":"articles","link":"https:\/\/graziamagazine.com\/us\/articles\/pumpkin-seeds-miracle-food-better-sleep\/","title":{"rendered":"Pumpkin Seeds: Your Miracle Food for Better Sleep!"},"content":{"rendered":"
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Photo credit: Shutterstock<\/figcaption><\/figure>\n

Are you struggling to fall asleep lately? It’s hardly surprising: the relaxation of holidays has long passed, the pace of work is often intense, seasonal changes are exhausting you, and disrupting your sleep. <\/a><\/p>\n

However, natural solutions are available to aid you before you consider opting for medication. One particular food item, easily incorporated into your dinner, is known for its sedative properties.<\/p>\n

A Few Grams of These Seasonal Seeds…<\/h2>\n

This food is none other than the pumpkin seed<\/strong>, which you can consume liberally by adding to a soup, a salad, or even into a Greek yogurt to add some crunch. In fact, consuming 10 to 20 grams of pumpkin seeds (about 1 to 2 tablespoons) during the evening meal can help regulate the secretion of melatonin and improve the onset of natural, gentle sleep.<\/p>\n

Why Do Pumpkin Seeds Make Us Sleepy?<\/h2>\n

What causes this effect? Because pumpkin seeds are naturally rich in tryptophanes, an amino acid involved in the synthesis of melatonin, the sleep hormone<\/strong>, as highlighted in a study published in the journal Molecules<\/em>. Thus, a 30 g serving would contain 0.17 g of tryptophane, which is about 53% of the recommended daily intake.<\/p>\n

“Melatonin is an important ‘neurohormone’ with multiple biological effects that include the circadian regulation of sleep,”<\/em> researchers explain. Typically, melatonin is secreted in a precise rhythm: increasing production in the late evening to aid sleep onset, peaking between 2 and 4 AM, and then decreasing until morning.<\/p>\n

However, in some individuals, melatonin secretion is disrupted<\/a> (by screens, a treatment, etc.). Therefore, consuming pumpkin seeds can positively affect the secretion of melatonin.<\/p>\n

How to Consume Pumpkin Seeds<\/h2>\n

Rest assured, these small green seeds (available in bulk at supermarkets, or in organic stores) do not have a very strong taste, but will add crunch and a subtle flavor to your dishes. You can sprinkle them on your soups and cream soups, your mixed salads, or even your yogurts or cottage cheese.<\/p>\n

Other Tips for Falling Asleep Well<\/h2>\n

We should also remember that certain routines can help you sleep better daily:<\/p>\n