A handful of walnuts before bedtime guarantees a sound night

A handful of walnuts is recommended by scientists before bedtime. Only a third of a glass before dinner triggers the production of melatonin. The quality of sleep and vigor rises during the day.

A handful of walnuts appeared in experimental evidence of their benefits for sleep, Xrust writes. The chip is that nuts intervene in nutrition. Under natural conditions, a causal relationship between the daily use of walnuts and improving the quality of sleep was demonstrated.

To study the connection, the doctors selected 76 young people aged 20 to 35 years to participate in an 18-week test. At the first stage, which lasted eight weeks, the participants were divided into two groups:

• One consumed 40 grams of walnuts every day during dinner;
• The other is not the other. did.

After the two-week period, the groups changed places: those who ate walnuts stopped doing it, and the other group began to eat them.

During the period of consumption of walnuts, the participants observed a significant increase in the evening production of melatonin, they needed less time for falling asleep, and they received higher points in the overall quality of sleep. They also reported less daily drowsiness.

As part of the study, scientists also analyzed the content of compounds conducive to sleep in walnuts and found impressive results. One portion of walnuts contained an average of 84.6 milligrams of tripophanes, 118 nanograms of melatonin, and the ratio of tripophanes to competing amino acids (CAA) was 0.058.

Triptophanes, the researchers explained, this is a biochemical. The starting point for the synthesis of serotonin and melatonin, which regulate the dream.

As for the melatonin itself, it is not in vain called the «sleep hormone». “The level of melatonin rises in the evening, signaling the onset of the night, which helps you fall asleep.

Xrust a handful of walnuts before bedtime guarantees a trouble -free night