Have you ever had trouble sleeping at night or falling asleep? You may feel tired in the morning. You’re not the only one. According to the CDC one third of Americans do not get enough sleep regularly ( 1).
Sleep deprivation can have a negative impact on your health
- Mood (2,3)
- Energy (4,5 )
- Productivity ( 6
- Overall health
You may also be at greater risk for chronic diseases such as diabetes, obesity, heart disease and diabetes ( 7).
There are natural ways to increase the quality and quantity of your sleep. Eating foods high in melatonin is one of the best ways to improve your sleep quality and quantity. Melatonin is a hormone which regulates your sleeping-waking cycle.
It is produced by the pineal gland when darkness falls. It also helps you to fall asleep faster as well as sleep longer ( 8 and 9).
Melatonin can be affected by stress, ageing, artificial light and other factors (10).
You can improve your sleep by eating foods containing melatonin.
This blog post will show you the 31 foods rich in melatonin and their melatonin content per 100 grams (2/3 cup or four ounces of edible portion). We will also discuss what melatonin does to your body and how you can optimize your diet to get better sleep.
Let’s get started!
What is Melatonin?
The pineal gland is responsible for producing melatonin, which is a hormone. ( 11). Melatonin, also called the “sleep-hormone” or “hormone for darkness”, regulates your circadian rhythm or internal clock which tells you how to sleep or wake up.
Tryptophan is an amino acid found in foods such as eggs, turkey, and cheese. Tryptophan is needed to make melatonin, but not alone ( 12). Vitamin B6, , magnesium and zinc are also required for the conversion of tryptophan into melatonin.
Melatonin is also affected by the light and darkness cycles. The levels of melatonin are highest at night and lowest during the daylight hours.
Your pineal gland secretes melatonin when it becomes dark. When it becomes light, the gland stops. This tells your body it’s sleep time or waking up.
Melatonin is beneficial for your health. It can help you (13)
- Sleep longer and fall asleep faster.
- Sleep better and sleep less.
- Boosting your immune system will help you to fight inflammation.
- Protect your brain against oxidative stress, neurodegeneration and other harmful effects.
- Support your mental health and mood.
- Jet lag or seasonal affective disorder can be treated.
What foods contain Melatonin?
Melatonin can be found in many foods, including meats and dairy products ( 14).
Eating more foods rich in melatonin is a healthy and natural way to boost your melatonin levels and promote better sleep. You can increase your daily intake by including melatonin rich foods in your diet. These include goji berries tart cherries and fatty salmon.
Foods that contain melatonin, or stimulate its production can help people with sleep problems or improve the quality of their sleep.