Naturally Boost Melatonin for Better Sleep

Melatonin is critical for regulating your body’s sleep/wake cycles. You simply can’t have good quality sleep without it.

I DO recommend boosting your melatonin levels… but not by taking a supplement.

Studies have shown that long-term use can cause health problems throughout your body.

INSTEAD…

The best way to boost your melatonin is to give your body what it needs to make it.

Fortunately, that couldn’t be easier.

You see, melatonin is present in many common foods you might even have in your home right now.

When you focus on eating more of these foods, you’ll likely get all the melatonin you need for better sleep.

The first food is nuts. Research reveals that melatonin is present in numerous types of nuts, including walnuts, almonds, hazelnuts, pumpkin seeds, and pistachios.

Nuts are a simple grab-and-go snack that makes it easy to eat healthy at home OR on the road. I always like to have a variety on hand.

The second type of food that provides a healthy dose of melatonin is fatty fish like salmon and tuna. Fatty fish is also a good source of vitamin D, omega-3 fatty acids, magnesium, and vitamin B6—all of which promote healthy sleep in various ways.

One study showed that people who ate salmon three times per week slept better and had improvements in daytime functioning.

Eggs are high on this list as well. Eggs boost melatonin more than meat and other animal products. In addition to melatonin, they contain tryptophan, which your body converts to melatonin.

Tart cherry products are a regular in my house since they help keep my gout at bay. But tart cherry concentrates also boost melatonin levels and improve sleep quality and duration.

There’s a reason drinking a glass of warm milk at night is a common sleep remedy: Milk is one of the best dietary sources of melatonin. Like eggs, milk also contains tryptophan, which increases both melatonin and serotonin.

While we’re on the subject of filling up your melatonin bucket, you also need to make sure you’re plugging any holes in that bucket by cutting down on artificial blue light at night. That means limiting your use of electronic devices such as smartphones, laptop computers, energy-efficient fluorescent bulbs, and LED lights.

Exposure to blue light suppresses your body’s release of melatonin, which helps explain why so many people have difficulty falling asleep at night.

P.S. Still struggling to fall asleep? These 5 Habits for a Better Night’s Sleep could help.

SOURCE:

Onque, R. (2022, August 22.) “If You’re in Search of Better Sleep, These 5 Foods Will Give You a Natural Dose of Melatonin.” CNBC Make It. https://www.cnbc.com/2022/08/22/5-foods-that-give-you-a-natural-dose-of-melatonin.html