Good Lifestyle

With summer arrives longer and later, but to come in fall, you may be looking to reset your sleep. Melatonin is a popular supplement to soften this transition, because it helps to regulate the clock and the internal signal of the body when it is time to end. However, for those looking for a more natural solution - without side effects such as drowsiness or headache - you can get similar results by adding a simple food to your daily diet.

In relation: Doctors reveal 5 supplements they recommend the most for better sleep .

Eating pumpkin seeds could help you sleep.

Practitioner nurse Régine Josie , NP, says that there is a snack that works as an excellent alternative to the overcoming melatonin or other sleeping pills: pumpkin seeds.

She notes that these are packed with magnesium , Tryptophan and Zinc, which can all help relaxation and help you fall asleep earlier.

"Magnesium is there to calm the nervous system, relax the muscles and it helps regulate melatonin that you already have in your system," said Josie in a recent Tiktok Post . "Then, you have the amino acid tryptophan, which is like a precursor of serotonin, which is then converted into melatonin. Then, you have zinc, which helps tryptophan to convert to serotonin, which then converts to melatonin and also helps to promote sleep."

She notes that for the best effects, you should plan to have a small handful of pumpkin seeds - about one ounce - one to two hours before going to bed. She adds that serving your strategic seeds can help tryptophan to cross the blood-brain barrier.

"Maybe sprinkle some of the pumpkin seeds on the fruit or carbohydrates ... which will help your chances of falling asleep," she said. "I'm here for alternatives, and if pumpkin seeds will help us sleep, let's go."

In relation: 6 comfortable meals, you can be used for pumpkin .

Pumpkin seeds could also reduce anxiety.

These same nutrients in pumpkin seeds that help you relax at bedtime can also calm your anxiety during the day.

"If you are going through an extremely stressed period of time, it is sure to say that your [levels] magnesium are low or will be weak because the stress really depletes our magnesium," Maggie Michalczyk , RD, a recorded dietitian and well-being advisor to New chapter , previously told Best life.

"Many of us do not get enough magnesium in general, so adding a supplement to your routine is an excellent way to do it. Magnesium is necessary for each cell in our body," Michalczyk noted , adding that it is also "really good for supporting stress, rest and recovery".

A 2014 study Observed that those who have consumed a high level of tryptophan from pumpkin seeds have also experienced "significantly lower" anxiety compared to those with a weak-trystophan diet.

The advantages are not limited to pumpkin seeds alone. You can all get the same nutrients from a pure pumpkin box of 100% at the grocery store, explains Michalczyk. In addition to containing zinc, tryptophan and magnesium, you can also expect to increase your contribution of fibers, healthy fats, omega-3 and proteins, not to mention vitamins A, C and E.

Then, while we head towards the fall and Pumpkin products Reign Supreme, you can take advantage of knowing that the trend is delivered with a whole series of health benefits. Just make sure you skip processed products with added sugar, which could undermine both sleep and health.