When and How Many Pistachios Should You Eat To Promote Sleep?

Sleep has evident impact on our health. A lot of us struggle with falling and staying asleep (insomnia and/or restless sleep). Our sleep-wake cycle needs to be fixed.


What Causes Insomnia and Restless Sleep?


There can be many causes for insomnia and/or restless sleep, including:

  • Stress

  • Mental health issues

  • Temperature

  • Poor sleeping environment

  • Poor sleep patterns (e.g., irregular work shifts)

  • Too much light in the room, natural or artificial

  • Too many electric devices in the room

  • Too little exercise or exercising right before bedtime

  • Poor diet

Your diet is linked to your overall well-being, including how well you sleep. Factors in your diet that could cause a poor night’s sleep could be:

  • Eating a heavy meal too close to bedtime

  • Too much spicy food, which irritates the digestive system

  • High amounts of salty foods which are hard to digest and cause dehydration

  • Not enough water, again, causing dehydration

  • Staying hydrated during the day is important, but what you drink at bedtime could have a major impact on how well you sleep.



Pistachios Contain Melatonin

Melatonin is the hormone that helps our body keep its sleep cycle. People with severe insomnia are usually prescribed melatonin supplements.


Some foods contain Melatonin naturally. Pistachios are the new food-star on the rise to promote sleep! In 2019, researchers at Louisiana State University Millicent Yeboah-Awudzi and Dr. Jack Losso published that American pistachios contain about 660ng/gram of melatonin; a much higher amount of melatonin than any other edible plants.



What Makes Pistachios Such a Good Sleeping Pill?


Pistachios are ...

  • full of bioactive compounds that promote the induction of sleep.

  • high in protein, can help with weight loss, are good for your eyes, and come with a load of antioxidants.

  • one of the most vitamin B6-rich foods. Vitamin B6 converts the amino acid tryptophan into serotonin, which is a neurotransmitter that manages the levels of melatonin.

  • high in copper which also helps in the regulation of the sleep/activity cycle.

  • high in fiber, and have pre-biotic properties that promotes gut health.



When and How Many Pistachios Should You Eat To Promote Sleep?


Melatonin levels start going up at sunset and it goes down with the first light in the morning. Thereby melatonin helps your body to regulate sleep cycle.

  • Pistachios should be eaten a few or at least 2 hours before sleep, because it would otherwise result in indigestion and acid reflux.

  • The most effective recommended dose of melatonin "to treat insomnia" ranges from 0.5 mg to up to 3mg. That translates into a minimum of 75 grams or 2.6 ounces of pistachios. That is about 4 dozen pistachios.

  • You will not be able to overdose on this natural sleeping pill.



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