Top 5 Foods That Are Rich In Melatonin For Alleviating Sleep Problems
Nutrition
Published on: 13-Apr-2024
10 min read
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Lalita Vishwakarma
Top 5 Foods That Are Rich In Melatonin For Alleviating Sleep Problems
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Hello readers! Have you ever wondered what makes you fall asleep or regulates your internal body clock? It is "Melatonin," a hormone naturally produced by the pineal gland in response to darkness. Melatonin also manages your circadian rhythms and sleep.
Poor sleep patterns can cause a range of health disorders, including stroke, seizures, high blood pressure, and heart disease. To get back on track, you can eat foods with melatonin. This is a natural way to boost melatonin levels and has no side effects. So, to get more information on the best foods with melatonin, continue reading the blog!
Key Highlights
Melatonin is produced in the pineal gland in response to darkness.
Its primary function is regulating sleep and the circadian rhythm (24-hour internal clock).
Foods with high melatonin content include tart berries, goji berries, bananas, kiwis, milk, eggs, and fatty fish.
A good level of melatonin helps you prevent insomnia, stress, depression, and anxiety.
Table of Contents
What Is Melatonin?
Which Foods Have High Melatonin?
Which Fruit Is Highest In Melatonin?
How Can I Increase Melatonin Naturally?
The Final Say
FAQs
References
What Is Melatonin?
Melatonin is a hormone the pineal gland produces and is essential for good sleep. The gland reacts to sunlight by producing more melatonin at night and less during the day.
Melatonin helps regulate the sleep pattern and prevents sleep-related problems like insomnia. Although naturally present in our body, factors like inactivity, stress, and poor eating habits can sometimes affect its production. To increase its production, you can include foods with melatonin in your regular diet.
Consuming rich melatonin foods or fruits daily promotes good sleep, is safe, and has minimal side effects. So, here is the list of the best foods with melatonin.
Which Foods Have High Melatonin?
Although there is no recommended dose of melatonin for sleep-related issues, experts recommend taking 0.5 to 3 milligrams of melatonin supplements, which can help you get sound sleep and relief from sleep-related problems. The list of best foods with melatonin include:
1. Tart Cherries
The very first food on the list of high melatonin content is Tart Cherries. They are a well-known natural sleep aid. Studies have shown that they can boost melatonin levels and help improve sleep quality. You can also consume tart cherry juice, but remember it is high in sugar, so avoiding drinking it at night may significantly increase your calorie intake.
2. Goji Berries
Another good option to increase your melatonin levels is eating Goji berries. This plant is native to China and has been used for its anti-ageing properties. These tiny berries are also rich in fibre, antioxidants, and proteins and are one of the healthiest options for reducing anxiety and depression.
3. Fish
If you are a non-vegetarian, fish is an excellent food for improving melatonin levels. It is the best source of melatonin in animal foods. Fish are also rich in vitamin B6 and omega-3 fatty acids, which regulate serotonin levels in the body. Some of the fish to include in your melatonin-rich diet are salmon and tuna.
4. Warm Milk
Drinking warm milk before bedtime is a popular remedy for sleeplessness. Milk contains tryptophan and melatonin, which are known to promote sleep.
Interestingly, the amount of melatonin in milk varies depending on the time of day it was collected. Melatonin levels are about 10 times higher in milk collected at night, whether cow's or breast milk. While no conclusive evidence exists that a single glass of milk can significantly improve sleep, it may still be a comforting bedtime routine for many people.
5. Eggs
These are a great source of melatonin, making them an ideal food to start or end your day. Being animal-based, they're one of the richest melatonin sources. Eggs are also highly nutritious, providing essential vitamins and minerals like protein and iron.
Also Read: The Top 5 Foods To Treat Insomnia!
Which Fruit Is Highest In Melatonin?
Some of the best fruits that are rich in melatonin are:
Fruit | Benefits |
Kiwi |
|
Bananas |
|
Cherries |
|
Berries |
|
Pineapple |
|
How Can I Increase Melatonin Naturally?
While taking a melatonin supplement can be helpful, there are simple changes you can make to your routine to increase your melatonin levels naturally. Some tips to follow along with sleep-inducing foods to increase your melatonin levels naturally are:
1. Get Sunlight In The Morning
Exposure to sunlight early in the morning can help you stay alert during extended hours, especially in the daytime. It also encourages your body to produce melatonin earlier, leading to better sleep at night.
Additionally, sunlight has other benefits that may improve sleep, such as increasing serotonin levels, providing vitamin D, and helping combat seasonal affective disorder. To reap these benefits, try spending 5 to 10 minutes outside in the morning or opening your curtains to let in some sunlight after waking up.
2. Sleep In A Dark Room
Sunlight is essential, but too much light at night can disrupt your sleep by stopping your body from releasing melatonin. This can make it difficult to fall asleep and affect how long you stay asleep. To prevent this, try keeping your room as dark as possible by using blackout curtains, unplugging electronic devices, and keeping your phone and TV out of your room.
3. Try Exercising In The Morning
Exercising at different times of day can have varying effects on your body. An afternoon workout may lead to lower melatonin release in the evening. However, the impact of exercise timing on melatonin levels is still uncertain, and some studies suggest that it may depend on your sleep patterns. For instance, "night owls" might not experience sleep disruptions with evening workouts, while early risers may benefit from morning exercise.
4. Reduce Screen Time At Night
Using digital devices before bed can lead to lower melatonin levels and poor sleep quality. In fact, a small study had shown that people who stopped using their phones 30 minutes before bed slept better.
It is recommended to avoid screens for 1 to 2 hours before bedtime, including watching TV, scrolling through your phone, and browsing on your laptop. This can help improve the quality of your sleep.
If you can not avoid screens completely, try to use night mode whenever possible. The warm light doesn't appear to suppress melatonin as much as blue light.
5. Watch Your Caffeine Intake
While there is little research on how caffeine affects melatonin, some studies suggest that caffeine may decrease melatonin levels by blocking adenosine, a chemical that helps produce melatonin. Adenosine also makes you sleepy, so you remain more alert when adenosine receptors are blocked.
It is generally considered safe for adults to consume up to 400mg of caffeine daily (equivalent to four or five cups of coffee), but everyone responds to caffeine differently. If you're having trouble sleeping, consider reducing your caffeine intake by a cup or two and observe the results. Alternatively, try having your caffeine earlier in the day to see if that helps you sleep better at night.
The Final Say
Getting enough sleep is essential to keep our minds and bodies healthy. But sometimes, our busy lives make getting the recommended 7-8 hours of sleep tough. By prioritising foods with melatonin in your diet plan, you can improve the quality of your sleep and reduce stress and depression. Also, regularly following the abovementioned activities can positively impact your physical and mental health. For more information related to health and nutrition, visit ToneOp!
FAQs
1. What is melatonin?
Melatonin is a hormone that helps regulate sleep and the body's circadian rhythms. It's produced by the pineal gland, a small organ near the brain's centre, in response to darkness. Melatonin is also known as the "hormone of darkness".
2. What are the best foods for sleep?
The following are the foods that help you sleep:
Milk
Fish
Nuts
Rice
Oats
Goji berries
Mushrooms
3. Name 5 foods to treat insomnia.
Here are the 5 best foods for insomnia and anxiety.”
Almonds
Walnuts
Chamomile Tea
Kiwi
Tart Cherry Juice
4. What are the melatonin-rich foods?
Natural foods with melatonin for sleep are tart cherries, pistachios, tomatoes and mushrooms.
5. What activities help you induce sleep?
You can do the following activities to improve your sleep:
Aromatherapy
Yoga And Meditation
Exercise Before Bed
References
About ToneOp
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