Melatonin is a hormone produced naturally by the body’s pineal gland, which plays a crucial role in regulating the sleep-wake cycle. The hormone makes us sleepy at night and helps us wake up in the morning. However, many factors, such as stress, improper diet, eye strain, and health conditions like depression, and diabetes, can disrupt the production of melatonin, resulting in sleep disturbances. Lack of melatonin is one of the leading causes of insomnia.
Although supplements and medications are available to help people sleep, consuming foods containing melatonin is a natural and safe way to improve the quality and duration of sleep. Here is a list of foods that are rich in melatonin.
Pineapple: It is one of the fruits that contain a significant amount of melatonin. It is also high in Vitamin C, fibre, and other beneficial compounds.
Amla: is a superfood that is rich in antioxidants and Vitamin C. It possesses sedative properties that can be used to alleviate stress and thereby improve the quality of sleep.
Milk: It is a rich source of tryptophan, an amino acid that helps the body produce serotonin and melatonin. Warm milk is an age-old remedy for inducing sleep and relaxing the body.
Rice: It is a staple food in many Indian households. It is an excellent source of carbohydrates, and due to its high glycemic index, it improves sleep quality.
Turmeric: This golden spice is a common ingredient in Indian households. Curcumin enhances serotonin and increases the production of dopamine. The natural consequence of a more positive mentality and reduced stress is often a more comfortable, relaxed sleep.
Walnuts: An excellent melatonin source and contain healthy fats, fibre, and protein. Eating a handful of walnuts before bed can help improve sleep quality and quantity.
Chamomile Tea: A popular herbal tea that is consumed for its calming properties. It is also known to contain melatonin and can help induce sleep.
Bananas: They are a rich source of magnesium and potassium, essential minerals for muscle relaxation and sleep. They are also known to contain tryptophan and melatonin, which help improve sleep quality.
In conclusion, consuming foods that contain melatonin is a safe and natural way to improve sleep quality. However, it is important to note that consuming these foods alone may not be sufficient for treating severe sleep disorders, and it is always recommended to consult a healthcare professional for the appropriate treatment plan.