These foods with high natural melatonin content will help you get better sleep.
With up to 35% of people in America having insomnia, it's unsurprising that there's a strong desire to use food and beverages to help them sleep better.
Because both nutrition and sleep are complicated, there is no one-size-fits-all solution or single food to ensure better sleep. There are, however, some foods and drinks that may enhance your natural melatonin and make getting a good night's sleep easier.
Many researchers, nutritionists, and sleep experts have various studies to find the best foods for sleep. Unfortunately, while this study gives valuable information, it doesn't deliver a definitive answer about boosting one's natural melatonin. In general, there isn't much direct proof that specific diets are beneficial to sleep.
Melatonin is a hormone that is produced by the pineal gland. This is a pea-sized gland located right above the center of your brain. It tells your body when to sleep and when to wake up.
Provide Better Sleep
Several studies have shown that melatonin can help you sleep better. For example, in one research involving 50 insomniacs, using melatonin two hours before bedtime helped participants fall asleep faster and improved overall sleep quality.
Another major study of 19 examinations in children and adults with sleep disorders discovered that melatonin decreased the time it took to fall asleep, increased total sleep time, and improved sleep quality.
Lower Seasonal Depression's Symptoms
Because melatonin regulates circadian rhythm, low doses are frequently used to ease the symptoms of seasonal depression.
Changes in circadian rhythm were found to contribute to seasonal depression in one research of 68 individuals, whereas taking melatonin pills daily was effective at lowering symptoms.
Raise Human Growth Hormone Level
Human growth hormone (HGH) is a hormone that is essential for growth and cellular regeneration. Increased levels of this vital hormone have also been related to gains in strength and muscle growth.
Melatonin supplementation has been shown in several studies to boost HGH levels in men. In one small study of eight men, both low (0.5 mg) and high (5 mg) dosages of melatonin were beneficial at increasing HGH levels. A second study of 32 men yielded similar results.
Support Eye Health
Natural melatonin contains many antioxidants, which can help prevent cell damage and keep your eyes healthy.
Indeed, evidence suggests that melatonin may be helpful in the treatment of disorders such as glaucoma and age-related macular degeneration (AMD).
In a research of 100 people with AMD, using 3 mg of melatonin for 6–24 months helped protect the retina, delay age-related degeneration, and maintain visual clarity.
How Does Melatonin Work?
Melatonin supplementation may enhance sleep by increasing melatonin levels in those whose systems produce insufficient amounts of this hormone.
Melatonin has been shown in studies to help people sleep longer and fall asleep faster. Melatonin alters the way your body reacts to darkness, allowing it to enter a rhythm of nighttime drowsiness.
Best Foods That Boost Your Natural Melatonin
One of the most well-known sleep aides is tart cherry juice. Researchers discovered that it boosts natural melatonin levels in the body and improves sleep. Keep in mind that cherry juice contains a lot of sugar. Drinking it every night could drastically increase your calorie consumption. Eating cherries rather than drinking cherry juice is a healthier way to get natural melatonin.
Goji berries, produced by a plant native to China, have been praised for their anti-aging benefits. They are also high in melatonin, which may support your sleep quality.
One of the best natural melatonin sources among animal products is eggs. This is because eggs are also high in protein and iron, as well as other critical elements.
It's no shock that warm milk is high in melatonin because it's a traditional insomnia cure. If you can tolerate dairy, it may be a suitable choice.
Natural melatonin is found in considerable amounts in fish than in other types of meat. Therefore, oily fish, such as salmon and sardines, are the most excellent choices, representing significant omega-3 fatty acids.
Natural melatonin is found in abundance in most nuts. The highest nuts having melatonin are pistachios and almonds. Nuts are high in antioxidants, omega-3 fatty acids, and minerals.
In addition to supplementing natural melatonin with food, melatonin pills are also favored for their effectiveness and safety. If you're not sure you're getting enough melatonin just by eating, melatonin supplements can guarantee to deliver an appropriate melatonin amount for your body. Some popular melatonin products include Natrol Melatonin Time Release, Now Foods Melatonin or Natrol Melatonin Advanced Sleep.
FAQ About Natural Melatonin
How Much Melatonin Should I Take?
Melatonin dose varies from person to person. Several factors, including body weight, metabolism, and overall health, may influence how one's body responds to melatonin.
Melatonin is often taken in doses ranging from 1mg to 5mg. It is advisable to take this an hour before going to bed.
People might begin with a modest dose and evaluate for any adverse side effects. If necessary, they might progressively raise the quantity until their sleep improves. It is critical not to exceed 5mg unless a healthcare professional doctor recommends a higher dose.
Can You Get Addicted To Melatonin?
Melatonin, unlike other sleep treatments, does not create withdrawal or dependence symptoms. It also does not induce a sleep "hangover," and you do not develop a tolerance to it. In other words, it does not cause you to crave more and more as time passes, which is a hallmark of addiction.
Does Melatonin Have Side Effects?
Yes. The most prevalent melatonin side effects are headache, dizziness, and nausea.
Can You Become Immune To Melatonin?
Because everyone needs a certain level of melatonin in their system to sleep, you are unlikely to be "immune" to the melatonin hormone. Therefore, melatonin supplementation is something you'll have to test to determine the dosage that works best for you if you decide to use it.
Can I Take Melatonin After Drinking A Glass Of Wine?
It is not safe to combine melatonin and alcohol. Alcohol reduces the supplement's overall effectiveness. In addition, because melatonin and alcohol are both sedatives, there is a higher chance of mishaps or over-sedation.
Now you know some natural melatonin sources to boost your melatonin level. Consider adding these mentioned foods to your diet. If you want to take melatonin supplements, check with your doctor first or leave a comment below, Ultimate Sup Singapore would be glad to support you.