Insomnia or sleeplessness is a common problem among all age groups across the world today. According to experts, lifestyle and dietary issues are one of the main reasons why people are unable to meet their criteria of good and regular sleep – which is extremely important for physical and mental health.

Doctors say that deficiency of several nutrients like vitamins A, C, D, E and K, calcium and magnesium causes sleep problems. So, try eating foods rich in these nutrients to help overcome the deficiency. Pistachios – or pistachios are one such dry fruit that not only contain these natural supplements but also melatonin – the sleep hormone.

Pistachios are known as natural sleep aids, as they contain melatonin.

Amount of melatonin in pistachios

According to experts, your body makes melatonin in response to darkness. However, eating pistachios also does the same for you naturally. Studies show that 100 grams of shelled pistachios contain about 23 mg of melatonin – which is much more than the amount found in most melatonin supplements.

Furthermore, another research conducted by American pistachio producers measured the amount of melatonin using two methods and reported that raw and roasted pistachios contained 0.0034–0.066 mg of melatonin per 100 grams.

In addition, pistachios are also rich in magnesium and vitamin B6 – both of which help you get a deep and restful sleep. According to experts, vitamin B6 helps in the synthesis of GABA, tryptophan, and serotonin, all of which affect sleep.

What is the right time to eat pistachios?

Experts suggest eating a handful of pistachios an hour before bedtime instead of popping magnesium and melatonin tablets. You can eat them raw and peeled or even roast them for a better taste. However, it is also advisable not to exceed this limit as it may inadvertently bring in extra calories and make you feel heavy at night.

Other ways to get a good night’s sleep

Some other things you can try to get a better night’s sleep include:

Create a bedtime routine

Experts recommend going to sleep and waking up at the same time every day, and trying to go to sleep at the same time each night.

Avoid Electronics

Turn off screens and other electronic devices at least two hours before bedtime. The blue light emitted by these devices can suppress melatonin.

Keep your bedroom comfortable

Always keep the temperature of your bedroom between 65-68°F and try to keep it quiet. You can use a fan, air conditioner, or white noise machine to deal with noise.

Avoid stimulants

Don’t drink caffeine, eat large meals, or use alcohol or nicotine before bedtime as these can make it harder to sleep.

Exercise regularly

Being active during the day can help you sleep better, but avoid exercising too close to bedtime.

reduce stress

Stress, anxiety, and too much worry can make it difficult to sleep.

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