Increase your Melatonin Level for better Sleep

Darkness triggers the human body to generate more melatonin, which signals the body to get ready for bedtime. Light reduces melatonin generation and signals the body to get ready for being awake. A few people who have difficulty falling asleep have low levels of melatonin. It is considered that adding melatonin from supplements might assist them to sleep.

What is Melatonin?

Melatonin is a hormonal agent identified naturally in the human body. Melatonin used as the medication is usually made synthetically in a laboratory. It is most generally offered in tablet form, however, melatonin is also available in types that can be placed in the cheek or under the tongue. This enables the melatonin to be absorbed directly right into the body.

Some people take melatonin by mouth to change the body's biological rhythm. Melatonin is most commonly used for insomnia and improving sleep in different problems. For example, it is utilized for jet lag, for changing sleep-wake cycles in individuals whose daily work routine changes (shift-work problem), as well as for aiding people to establish a day and night cycle.

" Most people's bodies create enough melatonin for sleep on their very own. However, there are actions you can take to make the most of your all-natural melatonin manufacturing, or you can attempt a supplement on a short-term basis if you're experiencing insomnia, intend to conquer jet lag, or are a night owl who needs to get to bed earlier and also awaken earlier, such as for job or school."

Food That Increase Melatonin Production

There are four main vitamins and minerals that can be found in food that aid in promoting sleep: tryptophan, magnesium, calcium, and B6. Some of these substances help the body produce melatonin, the hormone that is responsible for regulating your circadian rhythm (sleep/wake patterns). When you're close to bedtime, melatonin production naturally increases to help you sleep. In the morning when you're ready to wake up, melatonin production tapers off to allow you to be awake and alert for the day.

Some foods are naturally packed with these essential vitamins and minerals, and eating certain foods at certain times can help you tip the scales towards a successful night of quality sleep. Most of these are available as over-the-counter supplements, but like with most supplements, it's better to get them from the foods you eat.

Tryptophan

Tryptophan is an amino acid that when ingested gets turned into the neurotransmitter serotonin and then converted into the hormone melatonin. Here are some of the best foods loaded with tryptophan:

• Dairy products (milk, low-fat yogurt, cheese)
• Poultry (turkey, chicken)
• Seafood (shrimp, salmon, halibut, tuna, sardines, cod)
• Nuts and seeds (flax, sesame, pumpkin, sunflower, cashews, peanuts, almonds, walnuts)
• Legumes (kidney beans, lima beans, black beans split peas, chickpeas)
• Fruits (apples, bananas, peaches, avocado)
• Vegetables (spinach, broccoli, turnip greens, asparagus, onions, seaweed)
• Grains (wheat, rice, barley, corn, oats)

Magnesium

Magnesium is a powerful mineral that is instrumental in sleep and is a natural relaxant that helps deactivate adrenaline. A lack of magnesium can be directly linked to difficulty going and staying asleep. Magnesium is often referred to as the sleep mineral. Excellent sources of magnesium are:

• Dark leafy greens (baby spinach, kale, collard greens)
• Nuts and seeds (almonds, sunflower seeds, brazil nuts, cashews, pine nuts, flaxseed, pecans)
• Wheat germ
• Fish (salmon, halibut, tuna, mackerel)
• Soybeans
• Banana
• Avocados
• Low-fat yogurt

Calcium

Calcium is another mineral that helps the brain make melatonin. A lack of calcium can cause you to wake up in the middle of the night and have difficulty returning to sleep. Calcium-rich diets have been shown to help patients with insomnia. Dairy products that contain both tryptophan and calcium are among the best sleep inducers. Sources of calcium include:

• Dark leafy greens
• Low-fat milk
• Cheeses
• Yogurt
• Sardines
• Fortified cereals
• Soybeans
• Fortified orange juice
• Enriched bread and grains
• Green snap peas
• Okra
• Broccoli

Vitamin B6

Vitamin B6 also helps convert tryptophan into melatonin. A deficiency in B6 has been linked with lowered serotonin levels and poor sleep. A deficiency in B6 is also linked to symptoms of depression and mood disorders which can lead to insomnia. Highest sources of B6 are:

• Sunflower seeds
• Pistachio nuts
• Flaxseed
• Fish (tuna, salmon, halibut)
• Meat (chicken, tuna, lean pork, lean beef,)
• Dried Prunes
• Bananas
• Avocado
• Spinach

There are a few excellent sources of naturally occurring melatonin in foods:


Fruits and vegetables (tart cherries, corn, asparagus, tomatoes, pomegranate, olives, grapes, broccoli, cucumber)


Grains (rice, barley, rolled oats)


Nuts and Seeds (walnuts, peanuts, sunflower seeds, mustard seeds, flaxseed)
Drinks that are great for sleep

Many drinks contain essential vitamins and minerals that help aid with sleep. A few of the ones to try are:

• Warm milk
• Almond milk
• Valerian tea
• Chamomile tea
• Tart cherry juice
• Passion fruit tea
• Peppermint tea

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