Can’t Sleep? Try One Of These Natural Sources Of Melatonin
November 25, 2022
Melatonin is a hormone that’s produced by your brain as it responds to darkness. It helps when it comes to
your circadian rhythm
and sleep patterns. Perhaps you’ve tried taking melatonin pills to
help you sleep
. But there are natural sources of melatonin, too.
You may already know that nuts are healthy — they are high in nutrients (like magnesium) and antioxidants. But
that nuts, especially walnuts and
, can also promote sleep due to their melatonin content. So try some as a pre-bedtime snack
Even though you may be used to eating eggs for breakfast, you may want to switch things up and have them in the evening, as they have been found to be a great
source of melatonin
When you were growing up, your parents might have had you drink warm milk to help you sleep — and they had a point. This is
due to the tryptophan
in milk, which helps produce melatonin (and is the same amino acid that makes you sleepy after eating turkey).
mushrooms can help you sleep
. Whether you add them to a salad or your dinner — or try them via a bedtime drink, like
, which contains mushrooms like reishi and turkey tail — they’ll help up your melatonin and
lower your insomnia
Fatty types of fish that are high in omega-3 fatty acids, like sardines and salmon, can be a good source of melatonin. Plus, they’re good for you in several other ways, too — they’re great sources of vitamin D, vitamin B6, and magnesium.
If you’re a fan of tart cherry juice, it can become your new bedtime drink since it
has been found
to not only increase melatonin levels, but also help with sleep quality.
are not only a superfood and
, but they also contain vitamin B6, which is necessary to produce melatonin. Plus, chickpeas help level out blood sugar levels, which means a better quality of sleep, too.
Another fruit to try is
. In addition to their
, they’re a high source of melatonin. Whether you add them to a salad or eat the dried food plain, try having some every night and see how they
improve your sleep
Yogurt contains tryptophan
, the amino acid that creates melatonin and helps you sleep. But you’ll want to choose a plain yogurt (or Greek yogurt) without sugar, as the latter can increase your blood sugar, which
help you sleep. For added flavor, you can always add some goji berries!
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