Social media is a huge repository of knowledge, but it’s very important to check new information before trying it. When I came across a post that said a small amount of pistachio or pistachio contains a large amount of melatonin, which can help induce sleep, sleep hormoneswe decided to dig deeper and explore.
Shruti Bhardwaj, Clinical Dietitian Consultant at Narayana General Specialty Hospital, Ahmedabad, said pistachios are a perfect pre-bed snack due to their high nutritional value. “They contain protein, healthy fats, and fiber to help you feel full and satisfied. Tryptophan, an amino acid, pistachiocan contribute to the production of serotonin and melatonin and aid sleep,” Bhardwaj said.
In addition, pistachios contain B vitamins that play a role in regulating sleep patterns and reducing stress. However, due to their high calorie content, it is important to control the amount.
“Eating too much near bedtime can cause discomfort, and too much salt can interfere with sleep, so avoid savory or salty foods,” says Bhardwaj. said Mr.
how much should i have?
Imagine a handful, about 1 ounce (28 grams). That’s a good rule of thumb, says Zoya Saab, head nutritionist at Mumbai’s Bhatia Hospital. “Exceeding this limit can unintentionally add extra calories, which is not what we’re aiming for, especially if you’re watching your waistline,” Saab says. says.
Experts recommend that you consider your own digestive situation and possible allergies, as reactions vary from person to person. “for better sleepCombining pistachios with carbohydrate sources such as whole grain crackers may enhance the effects of tryptophan,” Bhardwaj said.
As a rule of thumb, enjoying the occasional pistachio before bed is unlikely to set off alarm bells. “That said, making it an evening event may not be a one-size-fits-all strategy,” Saab added.
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What else do I need to consider?
Keep in mind that establishing a regular sleep routine, minimizing screen time before bed, and creating a relaxing environment are just as important. good night. “It’s best to consult a medical professional before making any drastic changes to your diet,” says Bhardwaj.
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