Research conducted reveals almost 20% people globally suffer from sleep deprivation. Sound sleep is vital if a body is to maintain its overall health. Lack of sleepiness can cause irritability, mood swings, improper motor functions and focus issues.
On a larger scale, sleeplessness can result in major issues like heart diseases, diabetes, and insomnia which can affect body’s immunity. Now, køb melatonin a hormone produced by the pineal gland normally helps in regulating sleep-wake cycles. But, often due to external factors like stress and old age, jet lag or irregular routines, the hormone production can fluctuate.
Thus, most millennials today run after sleeping pills and synthetic melatonin sleep remedy. Now, while these can help, it’s best to use natural processes to boost melatonin levels. But, then is it possible?
Can melatonin levels increase on consuming certain foods?
Is there any evidence?
Recent studies conducted show that certain foods like banana, pineapple, and leafy greens have components which can boost melatonin levels in human body. This research study was proven and published in the Journal of Agriculture and Food Chemistry.
According to the study, consuming tropical fruits gave out the best results. A team of 30 volunteers each consumed a tropical fruit like pineapple or orange and had a one-week washout period in between. Within this time, a significant rise in melatonin was observed for the following fruits-
- Pineapple 266%
- Orange 47%
- Banana 180%
These tropical fruits especially aided people suffering from age-related melatonin deficiency. Additional research showed, consuming leafy green vegetable also lead to steady melatonin production. A group of 94 Japanese women was taken, and half were asked to consume certain leafy greens for a selective period while the other half was said to avoid them.
In the end, both the groups underwent observation. The one who consumed the veggies were shown to have a melatonin production of 1,288 nanograms while the other batch showed a mere increase of 5.3 nanograms. Vegetables like Japanese radish, carrot, pumpkin, tomato, spinach, and cabbage were shown to be beneficial for melatonin hike.
Additionally, apart from these veggies, calcium supplements also help in boosting melatonin levels. Dairy products contain tryptophan and calcium which produce serotonin. This hormone further helps in promoting high levels of melatonin.
However, if all fails only then should you consider to try melatonin supplements. These over the counter pills are sold in their synthetic form. Now, while these can successfully alleviate symptoms of sleeplessness, they have considerable side effects too. Few of these are as follows-
- A headache
- Day-time lethargy
- Thin blood
Therefore, it’s best to consume these sleeping aids in a minimal amount of 1-3 mg.
Now, here are few items to avoid which can inhibit melatonin production –
- If you are facing issues sleeping, avoid drinking caffeine. Drink your coffee decaf as coffee beans contain substantial levels of melatonin which can help.
- Avoid alcohol as again caffeine can inhibit the production of this hormone.
- Heavy meals and sugar induced diets can prevent the production of adequate melatonin as high blood sugar works negatively with these supplements.
As on now, hope you have your doubts cleared, and to improve your melatonin levels, try consuming the foods mentioned above.