5 Foods that Help in Boosting Melatonin

Melatonin is a hormone that regulates your sleep cycle. This hormone is secreted by the pineal gland that is found above the middle of your brain. It tells you when to sleep and when to stay wake up. Melatonin is also known as the “sleep hormone” and it is produced in more quantity during the night time. A high level of melatonin makes you sleep easily and you tend to get better sleep. The level of melatonin starts increases as it gets dark outside indicating that it is time to sleep. But as the sun comes out, the melatonin count starts reducing suggesting that it’s time to wake up. It also regulates body temperature and blood pressure.

The body is responsible for the production of melatonin which helps you in sleeping. But some people who aren’t able to produce this hormone struggle to fall asleep. People then shift to melatonin supplements that help them in sleeping. Several factors can reduce the count of melatonin such as smoking, stress, and exposure to light. Even age is a factor because as you age, the production of melatonin declines. Taking melatonin supplements can counter the low level of melatonin in the body and make you sleep better.

Poor quality of sleep hampers with your decision-making process, promotes unhealthy behavioral patterns and puts you at risk of multiple chronic diseases. It even weakens the immune system making your body more vulnerable to viruses and bacteria. Therefore, getting good sleep is necessary. There are food items through which you can naturally boost the production of melatonin in your body. Here are some melatonin rich food items:

• Fruits and vegetables: Kiwi, cherries, bananas, pineapple, apples, tomatoes, lettuce, olives, avocados, broccoli, oranges, green leafy vegetables such as kale and spinach.
• Grains: Oatmeal, rice, wheat, barley, rolled oats and corn.
• Nuts and seeds: Almonds, walnuts, cashew, pine nuts, nut butter such as peanut butter and seeds include flaxseeds, pumpkin seeds, sunflower seeds, and sesame seeds.
• Dairy product: Low-fat yogurt and cheese, warm milk and cottage cheese.
• Tea: A warm cup of night tea can be very relaxing. Chamomile tea is one of the most famous varieties of tea that calms and soothes you before you doze off. Ginger, peppermint, green tea and other herbal teas can be a good way to relax.

Footnote
Melatonin is responsible for you getting a good night’s sleep. Lack of this sleep hormone in the body can give you a hard time catching up on your sleep. Even though people try out melatonin supplements that aid them in sleeping, looking out for natural methods to boost melatonin is a better way. Supplements can have multiple side effects and it is necessary to be careful of what you are putting inside your body.