Check out these pumpkin seeds benefits that can help you sleep better

Tired of tossing and turning all night? Eating pumpkin seeds might change that. One of the best pumpkin seeds benefits is that they can improve your sleep cycle. These little green powerhouses are packed with nutrients that can help you fall asleep quickly. These seeds are high in magnesium, zinc and other important nutrients and can help to relax muscles and nerves. This leads to stress-reduction and better sleep. Additionally, they are a natural source of tryptophan, a sleep-inducing amino acid that helps your body produce melatonin, the hormone that regulates your sleep-wake cycle.

What are pumpkin seeds?

Pumpkin seeds, often known as pepitas, are edible seeds found in pumpkins and some other squash varieties. They are typically flat and oval-shaped, with a slightly sweet, nutty flavour. They are a popular snack that can be roasted, salted, or incorporated into a variety of recipes. They are rich in healthy fats, protein, fibre, and minerals such as magnesium, zinc, and iron, as found in a study published in the journal Grain & Oil Science Technology. There are many pumpkin seeds benefits including their ability to enhance sleep.

How do pumpkin seeds impact your sleep cycle?

Pumpkin seeds benefits include the fact they are filled with nutrients that work together to boost sleep, as found in a study published in the International Journal of Pharmaceutical Sciences Review and Research. “Pumpkin seeds contain a high concentration of magnesium, an essential nutrient that is typically low in modern diets. It aids in muscle relaxation and nerve function, lowering anxiety and tension that may disrupt sleep,” says dietician Gauri Anand. Additionally, pumpkin seeds contain tryptophan, an amino acid that the body converts into serotonin, a neurotransmitter related to mood control and sleep. Serotonin, in turn, contributes to the production of melatonin, the hormone that regulates your sleep-wake cycle. 

How to consume pumpkin seeds to enhance sleep?

Here are some easy and effective ways to incorporate pumpkin seeds benefits for boosting your sleep cycle.

• Nighttime snack: Enjoy a handful of roasted pumpkin seeds as a healthy and satisfying bedtime snack. The magnesium and tryptophan in them can help relax your body and mind.
• Pumpkin seed milk: Blend pumpkin seeds with water or plant-based milk to create a creamy and nutritious drink. You can add a touch of sweetness with a natural sweetener like honey or maple syrup.
• Pumpkin seed yoghurt parfait: Layer Greek yoghurt, fresh fruit, and a sprinkle of pumpkin seeds for a delicious and sleep-promoting breakfast or dessert.
• Pumpkin seed trail mix: Combine pumpkin seeds with other nuts, seeds, and dried fruit to create a customised trail mix that you can enjoy throughout the day.
• Pumpkin seed smoothie: Blend pumpkin seeds with fruits, vegetables, and a liquid of your choice for a nutrient-packed smoothie that can help you wind down before bed.
• Pumpkin seed salad topping: Add a crunchy and nutritious twist to your salads by sprinkling pumpkin seeds on top.
• Pumpkin seed bread or muffins: Incorporate pumpkin seeds into your baking recipes for a delicious and healthy treat.

While there are many pumpkin seeds benefits, remember they need time and consistency to work. Incorporating pumpkin seeds into your diet regularly can help you improve your sleep quality over time.

Possible side effects of pumpkin seeds

While pumpkin seeds benefits are immense, especially when it comes to promoting a good sleep cycle, overconsumption can lead to certain side effects:

• The high fibre content in pumpkin seeds can cause digestive discomfort, such as bloating, gas, and constipation, especially if consumed in excess.
• Some people may be allergic to pumpkin seeds, leading to symptoms like skin rashes, itching, and difficulty breathing.
• Pumpkin seeds are calorie-dense, and excessive intake can contribute to weight gain.
• Pumpkin seeds can interact with certain medications, such as blood thinners and diuretics. It is advisable to consult with a healthcare professional before increasing your intake, especially if you’re on medication.

To avoid these side effects, it is best to consume pumpkin seeds in moderation as part of a balanced diet.

Takeaway

Pumpkin seeds benefits range from better sleep pattern to improved over all health and well being. Packed with magnesium, a natural relaxant, and tryptophan, a precursor to the sleep-inducing hormone melatonin, they can significantly improve your sleep quality. By incorporating them into your diet, you can experience more restful nights, wake up refreshed, and bid farewell to those sleepless nights.