Eat These 6 Foods Rich in Melatonin to Improve Your Sleep

Your brain produces the hormone melatonin to help you sleep at night. The main trigger for your brain to release melatonin and send you to sleep is darkness. Because of this, exposure to light all night can inhibit melatonin production and make it difficult for you to establish a healthy circadian rhythm (sleep-wake cycle). Fortunately, you can increase your production of the sleep-inducing hormone and improve the quality of your sleep by eating certain foods high in melatonin.

High In Melatonin Foods To Help You Sleep Better

One of the most important hormones in our body is melatonin. Not only can it improve the quality of your night’s sleep, but some studies suggest that it may also have antioxidant properties that protect our cells from damage and reduce inflammation throughout the body. Limiting exposure to light—especially blue light from computers and phones—can increase your melatonin production and improve your sleep quality. Certain foods are high in melatonin and may help promote sleep, as melatonin is produced by certain plants, animals and microbes.

Milk

Were you advised as a child that drinking warm milk before bed would improve your sleep quality? As it turns out, it’s not just a hoax. Tryptophan and melatonin, both of which are abundant in milk, help induce sleep. (2) But the time of day when farmers milk their cows affects the amount of melatonin in the milk. Milk collected at night contains ten times more melatonin than milk collected in the morning. (3)

Nuts

Are you a huge trail mix fan? If so, you may want to consider including it more often in your evening snack schedule. Almonds, cashews, walnuts, and pistachios are some examples of nuts that contain melatonin. They also contain important vitamins and minerals that can help your body in many ways, such as helping to convert tryptophan into melatonin. four (4)

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Mushrooms

Among the many health benefits of mushrooms is their ability to improve sleep. While all types of mushrooms are rich sources of melatonin and tryptophan, research indicates that reishi mushrooms are the most effective in promoting sleep. (5)

Eggs

Turkey is touted as the protein that induces sleep, but eggs are a great alternative to traditional Thanksgiving and Christmas dinners. In addition to being an excellent provider of many important minerals and key amino acids, eggs are one of the best animal sources of melatonin. (6)

Tart Cherries

In addition to their well-known anti-inflammatory properties, tart cherries are an excellent source of melatonin, which promotes sleep. Cherries are a good source of melatonin and you can get their benefits by eating or drinking cherry juice. Eating cherries gives you less sugar and more fiber. Goji berries and kiwi are two other foods that have been linked to better sleep.

Fatty Fish

Salmon and other fatty fish are still popular in nutrition, but even more so because they promote sleep. Research suggests that eating fatty fish once a week, especially in young adults, can improve IQ and sleep quality. (7) Additional studies have linked high levels of omega-3 fatty acids to these benefits. eight (8)

What About Melatonin Supplements?

Supplementing melatonin can be a useful, infrequent technique to help with sleep. They can help reduce the effects of jet lag, help shift workers adjust to new schedules, and facilitate restful sleep during stressful moments in your life. They can be found in several forms such as liquids, sublingual tablets, gummies and capsules. Nevertheless, since it is still a supplement with possible drawbacks, it is advisable to avoid developing a habit of taking it frequently. Always check with your doctor before starting any new medication, especially if you already take other prescriptions. Finally, avoid taking melatonin before operating any type of machinery or driving a car. (9)

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