9 Foods to Naturally Increase Melatonin for Better Sleep

Sleep plays a crucial role in health and general well-being. An important regulator of the sleep-wake cycle is the hormone melatonin, which is produced naturally in the body. Sufficient melatonin production ensures restful sleep, but many people suffer from a deficiency and therefore from sleep problems.

This article is dedicated to introducing nine foods that can increase the body’s natural melatonin production. Discover how you can find better sleep with simple adjustments to your diet.

Here are 9 foods to naturally increase melatonin for better sleep

1. Cherries

Cherries, especially sour varieties like the Montmorency cherry, are one of the few natural food sources that contain melatonin. Regular consumption of cherries or consuming cherry juice can significantly help increase melatonin production in the body and improve sleep quality.

Studies show that drinking just 8 ounces (240 ml) of cherry juice in the morning and evening can increase sleep duration and reduce nighttime awakenings. This is because the melatonin contained in cherries helps regulate the body’s natural sleep-wake cycle.

2. Almonds

Almonds are not only known for their healthy unsaturated fatty acids, but also for their high magnesium and calcium content. These minerals play a crucial role in the production of melatonin as well as in relaxing muscles and nerves, which has a calming effect on the body and thus makes it easier to fall asleep.

A few almonds as an evening snack can therefore have a double effect: it promotes melatonin production and at the same time supports the body in finding a peaceful and restful sleep.

3. Bananas

Bananas are an excellent source of potassium and magnesium, two minerals that act as natural muscle relaxants. Additionally, bananas contain tryptophan, an amino acid that is converted into serotonin in the body.

Serotonin is a precursor to melatonin, so eating a banana as part of your evening meal can help relax your muscles while boosting your body’s production of melatonin.

4. Oatmeal

Oatmeal is not only rich in fiber, but also in melatonin. In addition, it provides complex carbohydrates that stabilize blood sugar levels and provide the body with long-lasting energy.

A small bowl of warm oatmeal at dinner is not only calming, but also stimulates melatonin production and thus promotes sleep. For an even better effect, oatmeal can be combined with other melatonin-rich foods such as almonds or bananas.

5. Walnuts

Walnuts are another type of nut that contains natural melatonin. They are also rich in omega-3 fatty acids, which have anti-inflammatory properties and contribute to general nervous system health.

Snacking on walnuts can increase melatonin levels in the blood and thus help stabilize the sleep-wake cycle. This makes walnuts an ideal evening snack to improve sleep quality.

6. Kiwifruit

Kiwi is known to not only be rich in vitamins and minerals, but also to improve sleep quality. One study found that eating two kiwis an hour before bedtime for four weeks could reduce the time it takes to fall asleep, increase sleep duration, and improve sleep efficiency. This is partly attributed to the serotonin found in kiwis, which is converted to melatonin in the body.

7. Chamomile tea

Chamomile tea is one of the best-known home remedies for promoting sleep. Although chamomile tea itself does not contain melatonin, the antioxidants and apigenin it contains have a calming effect on the nervous system and can thus indirectly promote melatonin production in the body. A warm cup of chamomile tea about 30 minutes before going to bed can make it easier to fall asleep and ensure a more restful sleep.

8. Whole grain products

Whole grain products such as quinoa, bulgur and whole grain bread are rich in B vitamins and magnesium, which are essential for the production of melatonin.

Eating whole grains at dinner or as part of an evening snack can therefore help prepare the body for the night and promote restful sleep.

9. Goji berries

Often hailed as a superfood, goji berries are rich in nutrients and antioxidants and are one of the few fruits that contain natural amounts of melatonin. Regular consumption of these small, nutrient-rich berries can support melatonin production and thus improve sleep.

Goji berries can be easily added to yogurt, smoothies, or as part of a healthy cereal to not only reap the benefits of melatonin, but also benefit from their high levels of vitamin C and other antioxidant properties. A small evening snack of goji berries can help prepare the body for a restful night’s sleep.

 

yogaesoteric
July 29, 2024