What Foods Have Melatonin In Them? Get the List Here!

From mensjournal.com

Can what you eat help you sleep? 

Have you ever tossed and turned at night, trying to get some sleep? I know I have. During these frustrating times, it's often tempting to grab a melatonin supplement if we have them on hand. But did you know there's a more natural way?

You can get melatonin in food, and that's what I wanted to open up your eyes to today … so you can more easily shut them at night

What is Melatonin?

Melatonin is a natural hormone made by your brain, especially when it gets dark. It helps manage your internal clock, known as circadian rhythms, which operates on a 24-hour cycle and also plays a crucial role in promoting sleep. When you are exposed to light at night, it can interfere with the production of melatonin in your brain, affecting your sleep-wake patterns.

Which Food has the Highest Melatonin?

Here are foods you can eat that naturally contain melatonin.

Milk

Who hasn't heard of getting a nice glass of warm milk before bed? There's a reason for that. Warm milk is naturally high in melatonin. If you tolerate dairy well, give it a try.

Eggs

Eggs not only provide melatonin to help you sleep but are also rich in essential nutrients, such as protein and iron.

Oats

Oats are a known source of melatonin. Oatmeal is rich in carbohydrates and a bit of fibre. Eating it before bedtime might help you feel sleepy.

Fish

Certain types of fish, like salmon and sardines, are good sources of melatonin. Additionally, they offer valuable omega-3 fatty acids, which are beneficial for your health.

Nuts

Pistachios and almonds are among the nuts that contain melatonin. And walnuts might help you sleep better because they contain a lot of melatonin, according to research. Nuts also provide you with antioxidants, healthy omega-3 fats, and essential minerals for your body.

Mushrooms

Including mushrooms with dishes like stir-fries, pasta, and eggs can help you sleep better because they have melatonin and tryptophan. Reishi mushrooms have been found to improve sleep in studies with mice.

Tart Cherries

Cherry juice is known to help people sleep better because it contains melatonin. However, it's important to note that cherry juice is high in sugar. Going for whole cherries instead of juice is a healthier choice for getting melatonin.

Goji Berries

Originating from China, goji berries are believed to enhance sleep and are also associated with anti-aging benefits.

Does Melatonin Work in Food?

Eating foods with melatonin may help improve sleep in certain situations, although the melatonin content in these foods is lower than in supplements, according to Dr. John Saito, a sleep medicine expert.

It's important to understand that melatonin doesn't directly and quickly cause you to nod off; instead, it signals your brain's circadian clock to prepare for sleep, leading to a gradual progression toward feeling sleepy, as explained by Dr. John Saito.

That means if you eat the foods listed in this article, you have a better chance of having a a good night's sleep!

https://www.mensjournal.com/pursuits/kim-alexis/what-foods-have-melatonin-in-them-get-the-list-here-