Melatonin is a hormone that is naturally produced by the pineal gland in the brain. It plays a key role in regulating the body’s circadian rhythm, which is the internal “clock” that controls our sleep-wake cycles. Melatonin levels typically rise in the evening and remain high throughout the night, helping to promote sleepiness and prepare the body for rest. Researchers say that adding melatonin-rich foods to your diet may improve sleep.
Melatonin-Rich Foods
Tart Cherry Juice:
Tart cherry juice is one of the best-known sleep aids. Research has found it to increase melatonin levels in the body and enhance sleep. Other benefits of tart cherries include falling asleep more quickly and waking up less frequently during the night.
Sober Sweat Tip: Sleep troubles? Avoid warm milk. The protein cuts serotonin levels and delays onset of sleep. Try a glass of melatonin-rich tart cherry juice instead!
Kiwis:
Kiwi may improve sleep due to the fruit’s high serotonin content. Serotonin is crucial to the production of melatonin. Studies suggest that kiwi may help people with sleep disorders fall asleep more quickly, sleep longer, and wake up less often during the night.
Goji Berries:
This melatonin-rich berry can improve anxiety and aid in better sleep. Additional health benefits include increased energy levels, ability to focus, and reduced fatigue and stress.
Eggs:
Eggs are one of the best dietary sources of melatonin, but they also have other advantages for sleep. Eggs contain a decent amount of tryptophan. Tryptophan is an amino acid that has been linked to sleep and improved mood. Eating foods rich in tryptophan may help you to stay asleep for longer.
Almonds:
Almonds are high in tryptophan- the amino acid that helps produce melatonin and serotonin. Additionally, they are high in muscle-relaxing magnesium, which helps you get more restful sleep.
Melatonin also has antioxidant and anti-inflammatory properties and other health benefits.
Benefits of Melatonin
- Promote Eye Health
- Brain Health in Older Adults
- Increase Levels of Human Growth Hormone
- Reduce Symptoms of Seasonal Depression
- Reduce Symptoms of GERD (Gastroesophageal Reflux Disease)
Consider this Proverb: There is no value in excess
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