Oatmeal Is Rich in Melatonin, Which Is Why It’s the Perfect Before-Bed Snack

FFor many people, restful sleep is a priority. This is especially true for those who struggle to get to sleep at night. This can be very frustrating, according to my personal experience.

The National Institutes of Health estimates that between 50 and 70 million Americans suffer from chronic sleep disorders. This stat is a clear indication that many people are always on the lookout for better sleep. Research suggests that certain foods may help you relax and drift off to sleep. Oatmeal is rich in melatonin, and may be the pre-bed snack you’ve been longing for. A registered dietitian shared his reasons for eating oatmeal before you go to bed (and not just the first thing in the morning).

How oatmeal can improve your sleep quality

Lauren Manaker MS, RDN. LD, CLEC. CPT, a Charleston-based registered dietitian, says that oats are a good source of melatonin, which is crucial for better sleep. Its primary function it regulates circadian rhythms and sleep. Melatonin signals when sleep time is near, helping us fall asleep,” Carleara Wiss, PhD, RN, a behavioral specialist in sleep, shared her knowledge with Well+Good.

Oats can be used to supplement melatonin, but they are also a great food source. Manaker states that although the amount of melatonin in oats can vary depending on the environment they are grown in, eating them may help to boost the body’s production. She recommends that oats be combined with other melatonin-producing foods, such as nuts, to reap the full benefits.

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Although Manaker acknowledges that not everyone will be able to benefit from more melatonin intake, she believes it can help the majority. She assures us that melatonin is not a lose cause if it hasn’t helped in the past. She says that even if melatonin is not helping, the magnesium boost people get from this dish could offer some sleepytime benefits. Oats are loaded with magnesium and melatonin, two sleep-enhancing superstars. The USDA estimates that there is about 276g of magnesium in a cup of oats. This can help you fall asleep faster and stay asleep longer.

Oats are high in melatonin And magnesium–two sleep-boosting superstars. The USDA estimates that there is approximately 276g of magnesium in a cup of oats. This can help you fall asleep faster and stay asleep longer.

Manaker also suggests paying attention to how sweet you make your oatmeal to ensure that you get enough sleep. Manaker suggests that you avoid adding too much sugar to your oatmeal before going to bed. Research has shown that a higher sugar intake can cause poor quality sleep.

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Three oatmeal recipes that are high in melatonin for better sleep

oatmeal melatonin sweet potato pie
Photo by Minimalist Baker

1. Sweet Potato Pie Oatmeal

Minimalist Baker’s sweet potato pie oatmeal recipe is a dream come true. This recipe combines several of our favourite sleepytime foods into one dish thanks to sweet potato and pecans. You’ll also get eight grams of fiber per serving, which is one of the three “big three” nutrients that can improve your sleep quality.

Sweet Potato Pie Oatmeal recipe

Oatmeal melatonin and savory sesame
Photo by Budget Bytes

2. Savory Sesame Oatmeal

A healthy and affordable dinner costs just $1.25 You don’t need to look any further than this Budget Bytes savory sesame oatmeal recipe. This vegetarian recipe is loaded with nutrients, such as garlic, mushrooms and spinach. It’s the perfect choice for people who don’t want to have a bowl full of sweet oatmeal at the end the day. Although savory oatmeal has been around for ages across many cultures, this RD-approved recipe is now gaining popularity on social media as a great way to increase gut-healthy fiber and support a strong microbiome.

Get the recipe for Savory Sesame oatmeal

oatmeal melatonin apple baked
Photo by Simple Veganista

3. Baked Apple Oatmeal

Simple Veganista’s baked apple oatmeal recipe calls for tender apples, rich, creamy oats, and smoky cinnamon. This oatmeal is naturally sweetened by maple syrup and loaded with potassium-rich, fiber-rich bananas. This simple recipe also contains two of the most antioxidant-rich spices, cinnamon and nutmeg, which help to fight inflammation one bite at time.

Get the recipe for Baked Apple Oatmeal

A simple and warming recipe for chai baked oatmeal to use in your weekly meal preparation routine

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