Have you ever tried taking melatonin supplements to promote a peaceful and restorative sleep experience? The all-natural sleep-enhancing properties of melatonin have helped it gain recognition as a popular brand.
Although gummies and pills are commonly used to increase melatonin levels, there are alternative options available. Have you ever considered that you can obtain melatonin naturally through certain foods?
What Is Melatonin And How Does It Work?
The natural chemical melatonin is an essential ingredient for many sleep aids. Synthesized within the central region of the brain, the hormone is an integral component of the sun’s natural cycles. The concentration of melatonin rises at nightfall and declines as the sun ascends.
5 Melatonin-Rich Foods To Try
The exact levels of melatonin found in specific food sources are currently not well-established by scientific studies. However, a handful of food items are very rich in this hormone. We review the top five food items known to be the highest in the hormone melatonin.
Milk
Drinking warm milk can be a known, well-used sleep aid being a nutritious source of melatonin. Tryptophan content in it promotes the elevation of both serotonin and melatonin concentrations in the body. This aids in getting to sleep more easily.
The melatonin concentration in milk may differ based on the time of milking, with milk from cows milked at night potentially having higher amounts, which is interesting. The increase in melatonin levels during the night in other animals is part of their sleep preparation, similar to humans.
This higher level of melatonin is then absorbed into the milk. For individuals with lactose intolerance, eliminating milk is feasible; you will discover numerous alternatives as you read on.
Fatty Fish
Tuna and salmon, being fatty fish, are abundant in vitamin B6, vitamin D, and melatonin. The impressive content of omega-3 fatty acids and magnesium in fatty fish make them a nutritious choice for any meal.
All of these nutrients are crucial for regulating serotonin levels, promoting healthy sleep, and greater performance during the daytime. Incorporating three servings of salmon into one’s weekly diet was found to lead to better sleep patterns and improved daytime performance, as per recent research.
Pistachios
Cashews and almonds have melatonin but pistachios contain more melatonin than all other nuts. Tryptophan to melatonin conversion can be improved with the help of vitamin B6 found in pistachios, making it an ideal food choice for better sleep. With their fiber and omega-3 fatty acids, pistachios provide excellent nutrition. They are connected to improved sleep quality and antioxidants as well.
Goji Berries
Goji berries are delicious and a potent source of melatonin and are considered a superfood by many. The impressive levels of antioxidants, protein, and fiber in these Chinese berries make them a nutritional powerhouse, promoting good health and wellness. The potential of goji berries to reduce anxiety and depression, promote brain relaxation, and aid in quicker sleep onset make them an excellent dietary addition for individuals seeking natural remedies to improve their mental health.
Tart Cherries
The name “tart cherries” accurately reflects their sour flavor profile, setting them apart from their sweeter counterparts commonly found in supermarkets. The exceptional levels of melatonin in these substances can support healthy sleep patterns, while their potent anti-inflammatory properties can promote optimal health.
There’s more than just cherry itself, which can aid in sleeping better as tart cherry juice is a high-melatonin food, too. Research investigating individuals with insomnia has revealed that the consumption of tart cherries can improve both sleep duration and quality.
According to research, procyanidin in the juice can enhance tryptophan levels and decrease inflammation, suggesting its therapeutic potential. While tart cherry juice can provide valuable nutrients, individuals should be cautious of its sugar content and consume it in moderation to promote optimal health.
Wrap Up
The foods mentioned earlier can enhance sleep by boosting the levels of circulating melatonin within the body, as scientific studies have revealed that consuming melatonin through food can promote better sleep. The consumption of melatonin-rich foods, like tart cherry concentrate or pistachios, may lead to noticeable effects within just 30 minutes, providing a quick and convenient natural remedy for sleep issues.
