Eggs and fish are higher melatonin-containing food groups in animal foods, whereas in plant foods, nuts are with the highest content of melatonin. Some kinds of mushrooms, cereals and germinated legumes or seeds are also good dietary sources of melatonin.
There is a range of foods that have high levels of melatonin naturally. These include: cherries, goji berries, eggs, milk, fish and nuts – in particular almonds and pistachios. A goji berry smoothie with almond milk and salmon omelette are some tasty ways to incorporate these sleep-inducing foods into your diet.
Cherries
Cherries (especially sour cherries like the Montmorency variety) are one of the only (and highest) natural food sources of melatonin.
The short answer is yes. A banana before bed is considered a natural alternative to sleeping pills and supplements because they contain tryptophan, an amino acid that your body needs to produce serotonin and melatonin.
Cherries. Cherries and cherry juice contain high levels of melatonin, a hormone in the brain that controls your sleep regulation. One study even shows that drinking tart cherry juice could improve sleep in people who suffer from insomnia.
They are also high in melatonin and may improve sleep. Among animal products, eggs are one of the best sources of melatonin. Eggs are also highly nutritious, offering protein and iron, among other essential nutrients. Warm milk is a traditional remedy for insomnia, so it's no surprise that it's high in melatonin.
Darkness prompts the pineal gland to start producing melatonin while light causes that production to stop. As a result, melatonin helps regulate the circadian rhythm and synchronize the sleep-wake cycle with night and day.
Causes of melatonin deficiency
Light exposure – Responding to darkness, our pineal glands release more melatonin at night. As a result, increased light exposure—especially at night—can suppress melatonin secretion.
Chocolate also contains tryptophan, which stimulates serotonin and melatonin. And serotonin and melatonin are believed to help sleep.
Caffeine blocks melatonin signaling/transmission [20].
Other supplements including magnesium, valerian root, tart cherry, L-theanine, lavender essential oil, and GABA are worth considering as alternatives to melatonin.
Melatonin levels can be tested with a blood test, urine test or saliva test. Saliva Sample: The Melatonin Test requires a saliva sample test requires an evening saliva sample which collected in a vial and sent to pathology Laboratory for testing.
What hormone keeps me awake at night? The main hormones that keep you awake at night at melatonin, cortisol and insulin as mentioned in the previous section.
The synthesis and release of melatonin are stimulated by darkness, melatonin is the "chemical expression of darkness" and inhibited by light [4]. Photic information from the retina is transmitted to the pineal gland through the suprachiasmatic nucleus of the hypothalamus (SCN) and the sympathetic nervous system [5].
Snacks for Sleepiness
Certain nutrients and hormones help promote sleep. Tryptophan, found in turkey and fish, promotes serotonin production. Melatonin (found in dairy and cherries) makes you sleepy, potassium (found in bananas) and magnesium (also found in bananas and almonds) help promote muscle relaxation.
Not only can magnesium help you get to sleep, but it plays a part in helping you achieve deep and restful sleep as well. In one study, older adults were given 500 mg of magnesium or a placebo. Overall, the magnesium group had better quality of sleep.
Blueberries Improve Memory, Sleep Quality, and Mood
They're also an excellent source of melatonin—the hormone that helps you sleep.
Foods high in Melatonin include: Nuts and seeds including almonds, walnuts, peanuts, sunflower seeds and flaxseeds. Fruits and vegetables including banana's, grapes, cherry's asparagus and broccoli.
“Your body produces melatonin naturally. It doesn't make you sleep, but as melatonin levels rise in the evening it puts you into a state of quiet wakefulness that helps promote sleep,” explains Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M.
Results from multiple studies indicate that valerian — a tall, flowering grassland plant — may reduce the amount of time it takes to fall asleep and help you sleep better. Of the many valerian species, only the carefully processed roots of the Valeriana officinalis have been widely studied.