Melatonin is a brain chemical that is responsible for sleep, it produces by our brain in response to darkness.
It is also known for maintaining circadian rhythms, (our body’s internal clock, which tells our body when to sleep, and when to wake) (1)
Melatonin can be increased by supplements, gummies, certain foods, and more.
It is produced in darkness, and being exposed to light at night can block melatonin production, which interacts with the sleep cycle.
There are many tricks to promote sleep quality and quantity, including making changes in diet.
Here are the top 10 foods that are rich in melatonin for a good night’s sleep.
According to the research gate, melatonin is present in olive oil at higher levels in extra virgin olive oil than in refined olive or sunflower oil.
Researchers have shown the positive effects of olive oil consumption and the presence of melatonin in edible plants, and melatonin determination in virgin olive oil.
A 2007 study recorded that melatonin concentration in olive oil produced without heat treatment was higher than oil extracted using heat.
Melatonin was identified in olive and mustard oil and also found in potential natural sources of indoleamine (4).
Melatonin, eicosapentaenoic acid (EPA), and docosahexaenoic acids (DHA) are omega-3 fatty acids found high in fish oil (5).
Salmon fish is one of the best sources of omega fatty acids, which is incredibly healthy.
Another study found that fish oil is positively effective in patients with obesity suffering from sleep apnea, minutes spent in slow-wave sleep and rapid eye movement sleep.
Studies suggested that serotonin is essential to obtain and maintain behavioral sleep’s permissive role in sleep.
A study showed that melatonin contains in grapes and grape-related foodstuffs, especially in wine and beer (9).
According to the WebMD, Nebbiolo grapes have shown the most melatonin, followed by Croatina grapes.
Forbes says that grapes also contain melatonin, but you need to eat more of them to get a deep sleep.
It is one of the healthiest and most popular tree nuts.
Another study showed that walnuts contain a rich level of melatonin (3.5 ng/g), which act as a powerful antioxidant, and regular circadian rhythms.
Walnuts are also a rich source of folate (folate sufficiency is associated with less cognitive impairment and depression) (12).
It was found that milk before bedtime is significantly rich in tryptophan and melatonin, which promote sleep quality (15).
A study conducted on elderly patients showed that Night milk improved sleep quality and resulted in better daytime activity.
It is suggested that night milk is a promising natural aid for sleep- and anxiety-related disturbances (16).
Warm milk can still help considering many people allied with relaxation, people who believe warm milk will help them sleep may see the result through the placebo effect.
It can have a calming effect on the nervous system and may also have a greater effect on making you sleepy than a cold drink, although the result is different in the individual.
However, it also suggests that drinking a glass of milk can cause a major change in weight gain, which lead to not getting enough sleep.
Beer contains yeasts and several compounds in beer have a protective effect against degenerative diseases, such as melatonin, and tryptophol (17).
Tryptophol is a precursor to serotonin in the mind, consuming it, leads the brain to produce more serotonin, and causes feeling good and relaxed, which turns into quality sleep.
Melatonin present in beer contains antioxidative properties, which can protect the organism from overall oxidative stress (8).
Tart cherry juice
Studies showed that tart cherry juice can increase exogenous melatonin which is beneficial in improving sleep duration in both men and women.
During the study, the amount of melatonin in the dose of cherry juice used was equivalent to 0.135 μg, and the dose of melatonin recommended for sleep is 0.5 to 5 mg.
It is also shown that tart cherry juice has been reported to have a positive effect on insomnia in elderly people (20).
In another study where adults are participants drank 240 ml of tart cherry juice twice a day for 2 weeks.
Results showed that they slept 84 minutes longer with better sleep quality, compared to those who didn’t drink the juice.
There is hard proof that eating rice for dinner improves sleep.
A study conducted in Japan reported that eating rice regularly promotes better sleep, In fact, it is much better, than eating bread and noodles for dinner.
Experts have already proven that eat high glycemic food a few hours before bedtime, you are able to fall asleep easily (22).
However, it is not necessary that all high glycemic index foods like rice would put you early, it may lead to sleep disturbance (23).
It is also vital what you eat with rice, make sure to eat food that is high in protein along with rice, because protein contains tryptophan.
Carbohydrates make it easier for tryptophan to reach the brain, which overall enhances sleep.
In addition, brown rice promotes regular bowel movements, also hemorrhoids, and improves bowel control (24).
A study estimated that a cup of coffee contains approx even as much as 40 µg of melatonin (25).
But there is hard evidence showing that coffee keeps you alert and awake, by binding to itself in receptors, which stop the sleeping process.
Evidence suggests that coffee is also linked to fat-burning, by inhibiting the production of fat cells, due to chlorogenic acid contain.
In addition, pregnant women should consume less than 200 mg of coffee per day, too much can damage the uterus and is allied with low birth weight.
It is reported oatmeal before be, induces drowsiness because it is high in carbs with a bit more fiber.
It also suggests that Oatmeal is a good source of melatonin (26).
According to poga.ca oats contain tryptophan, which relaxes the body before falling asleep.
In addition, carbohydrates are found in oatmeal which curbs your appetite and maintains normal blood sugar levels (27).
Oats also boost metabolism, which prevents the accumulation of fat and toxins in the body.
It is also rich in beta-glucan, which keeps you from overeating by helping you feel fuller for a longer time (28).
Melatonin is produced in darkness, and being exposed to light at night can block MT production, which interacts with sleep patterns.
Not only supplement, spray, and gummies can increase melatonin levels, but melatonin can be also increased naturally.