WONDERING the “8 Melatonin Foods To Help You Sleep well?” Before Sound Health and Lasting Wealth get to that, understand that melatonin is a hormone that regulates the sleep-wake cycle. It is produced by the pineal gland in the brain and is released into the bloodstream, with its production increasing in the evening with darkness, promoting sleep and orienting the body’s circadian rhythm and decreasing in the morning.
While melatonin supplements are commonly used for improving sleep, certain foods are also naturally high in melatonin and may help promote better sleep. Some of these foods include:
1. Tart cherries
Tart cherries, especially Montmorency cherries, are known to be high in melatonin, a sleep hormone. Studies have shown that they can help increase sleep time and overall sleep efficiency. Montmorency cherries, in particular, contain high amounts of natural melatonin, with each gram of cherry containing 0.013 mg of melatonin. In addition to melatonin, tart cherries also contain tryptophan, an amino acid used in the production of serotonin and melatonin. This combination may help individuals not only fall asleep sooner but also stay asleep for longer. Other beneficial components found in cherries include antioxidants, vitamin A, vitamin C, and magnesium. To incorporate cherries into the diet for improved sleep, one can consume tart cherry juice or eat the fruit whole, which may be available in frozen or dried forms. It is recommended to consume cherries about an hour before bed, starting with a small amount and gradually increasing to assess individual response. However, individuals taking blood thinners or other medications should consult their doctor before adding tart cherries to their diet. While cherry juice is a popular option, it’s important to be mindful of its sugar content and consider consuming whole cherries as a healthier alternative[1].
2. Almonds
Almonds are a good source of melatonin, a hormone that regulates the sleep-wake cycle. They also contain the highest levels of magnesium among nuts, with one ounce of almonds (about a handful or 23 nuts) providing 80 milligrams of magnesium, which is 20% of the suggested daily value of 400 milligrams. Magnesium has the ability to promote sleep by lessening inflammation in the body. A study from the University of Medical Sciences in Iran found that taking two magnesium tablets twice a day resulted in significant increases in sleep duration and reduced cortisol levels in adults experiencing insomnia. Additionally, a study on almonds for sleep in animals reported in the Journal of Natural Medicine found that a water-based extract of almonds significantly prolonged total sleeping time and increased the deepest sleep. To increase magnesium in one’s diet, almonds can be eaten as a snack before bedtime and may also be used in any recipe that calls for walnuts, pecans, or other nuts. Almonds are also a good source of protein, fiber, vitamin E, riboflavin (vitamin B-2), niacin, calcium, and potassium. It’s important to note that while almonds are beneficial for sleep, individuals should be mindful of their portion size due to their high calorie content[2].
3. Oats
Oats contain melatonin and are also high in magnesium, which can have a calming effect on the nervous system, improving the likelihood of falling and staying asleep. Oats are also rich in fiber, B vitamins, and various minerals, making them a nutritious choice for promoting better sleep. A bowl of oatmeal is a great way to incorporate oats into the diet and may help in naturally boosting the body’s melatonin levels. Oats can be combined with other melatonin-producing ingredients, such as nuts, to further enhance their sleep-promoting benefits. Overall, oats are considered a valuable food for improving sleep due to their melatonin and magnesium content, as well as their nutritional profile[3] Oats melatonin facts: A typical serving (1/2 cup dry oats) contains around 5-10 nanograms (ng) and about 0.09-0.15 milligrams.
4. Pineapples
Pineapples have been claimed to increase melatonin levels in the body, with some sources suggesting that consuming pineapple before bed can help individuals fall asleep faster and achieve deeper sleep. According to a sleep coach and hypnotherapist, pineapples are one of the foods that have a reasonable level of natural melatonin. However, it’s important to note that while pineapples may contain melatonin, there is some variation in expert opinions. Some experts suggest that tart or sour cherries are the highest source of natural melatonin and may be a better option than pineapple. Additionally, it’s recommended to eat pineapple 1-2 hours before bed if falling asleep at bedtime is an issue, as the highest concentration of melatonin happens around two hours after consumption. However, individuals with diabetes or blood sugar issues should be cautious due to the sugar content in pineapples.
5. Bananas
Bananas are a fruit that contains several nutrients that may contribute to improved sleep. They are a source of magnesium, which helps maintain a normal circadian cycle and may increase melatonin production and reduce cortisol levels. Additionally, bananas contain tryptophan, which is a precursor to serotonin and melatonin, and vitamin B6, which is involved in the production of these sleep-regulating hormones. Potassium, another nutrient found in bananas, can help relax muscles, promoting better sleep. While bananas provide up to 26% of the daily recommended intake of melatonin, there is some debate about whether the melatonin in bananas directly affects sleep. Some sources suggest that consuming bananas before bed can help people fall asleep faster due to their high levels of magnesium and potassium, as well as tryptophan, which can help calm the brain.
6. Tomatoes
A study showed that beefsteak tomatoes had the highest amount of melatonin, making them effective in improving sleep quality. The study involved obese postmenopausal women who consumed beefsteak tomatoes 2 hours before sleep for 8 weeks. The results indicated that the tomatoes improved their aMT6s level and sleep quality. Therefore, consuming tomatoes, especially beefsteak tomatoes, may contribute to better sleep quality due to their melatonin content.
7. Milk
Milk, particularly milk collected from cows at night (night milk), has been suggested to be naturally high in melatonin and tryptophan, which are known to have sleep-inducing properties. Some researchers have explored the impact of melatonin-enriched milk on sleep and found that it may improve symptoms of insomnia in some people. Night milk has been shown to contain higher levels of melatonin and tryptophan, which are associated with improved sleep. Additionally, warm milk has long been used as a relaxing bedtime beverage, and it contains the power duo of sleep-supportive compounds melatonin and tryptophan. However, it’s important to note that while warm milk and night milk may have potential sleep benefits, more research is needed to fully understand their effects on sleep. It’s also important to consider individual tolerance and any potential allergies or intolerances to milk before incorporating it into a bedtime routine[4]
8. Oily fish
Oily fish, such as salmon or herring, contain healthy fats such as omega-3 oils, which have been shown to improve sleep in children and are involved in serotonin release. Evidence suggests that the more oily fish you eat, the better you sleep. Oily fish are also high in vitamin B6, omega-3 fatty acids, magnesium, and vitamin D, all of which are important for regulating serotonin, promoting healthy sleep, and better daytime functioning. Therefore, incorporating oily fish into your diet may contribute to improved sleep quality.
9. Eggs
Eggs are considered to be high in melatonin, which is known as the sleep hormone and naturally occurs in the body to regulate the circadian rhythm. They are also an excellent source of tryptophan and vitamin D, which can enable some people to experience better sleep. Tryptophan, present in eggs, sets the production of melatonin, leading to increased feelings of tiredness and improved sleep efficiency. Additionally, egg yolks are one of the few foods that contain vitamin D, which is thought to boost the ability to maintain sleep. The amino acid tryptophan found in egg whites is used by the body to make melatonin. Furthermore, eggs are a source of protein and fat, which can help stabilize blood sugar levels before bed, contributing to better sleep[5].
10. Goji berries
One study has found that goji berries contain a good amount of melatonin, making them a potential food to improve sleep quality. Researchers buttressed that goji berries have the highest concentrations of melatonin and the third-highest antioxidant capacity of any common dried fruit. However, it’s important to note that desiccated and preserved goji berries may not retain their melatonin content. Therefore, consuming fresh goji berries may be more beneficial for their melatonin content[6].
Key warning signs of melatonin deficiency include:
- Difficulty sleeping (insomnia)
- Waking at night/
- Daytime drowsiness
- Fatigue
- Weight gain
- Confusion and trouble concentrating (brain fog)
- Anxiety
- Mood disorders
- Excessive daytime sleepiness
- Nocturnal awakenings
- Circadian rhythm disruptions
Melatonin deficiency can be caused by various factors such as aging, light exposure at night, chronic stress, night shift work, disrupted sleep schedules, jet lag, nutrient deficiencies, caffeine and alcohol use, and certain diseases. Prolonged periods of low melatonin levels can have serious health consequences, including an increased risk of cancer, cognitive decline, heart disease, and diabete
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