Beat Insomnia Naturally: Discover the Fruit that Boosts Melatonin 180 Times!

If you have trouble falling asleep or staying asleep, you are not alone. According to the Sleep Foundation, about 30% of adults experience occasional insomnia, and 10% have chronic insomnia. Insomnia can affect your mood, energy, concentration, and overall health.

Fortunately, there are some natural ways to improve your sleep quality and quantity. One of them is to eat foods that are rich in melatonin, a hormone that regulates your sleep-wake cycle. Melatonin is produced by your pineal gland, a small gland in your brain that responds to light and dark signals. When it gets dark, your pineal gland releases more melatonin, signaling your body that it's time to sleep. When it gets light, your pineal gland reduces melatonin production, signaling your body that it's time to wake up.

However, some factors can interfere with your melatonin levels and disrupt your sleep. These include aging, stress, jet lag, shift work, medications, and exposure to artificial light at night. That's why supplementing with melatonin can help some people with insomnia or other sleep disorders.

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Research Report

A clinical cross-study published in the Journal of Agricultural and Food Chemistry found that consuming a banana after dinner significantly increased the concentration of melatonin metabolites (aMT6-s) in the urine of 30 healthy adults. On average, it increased by 266%. Eating pineapple, on the other hand, increased it by 180%, potentially aiding in rapid sleep onset.

The researchers measured the urine levels of aMT6-s before and after the participants ate 200 grams of either banana or pineapple at 7 p.m. They also measured their sleep quality using a questionnaire and a wrist actigraph device that recorded their movements during the night.

The results showed that both fruits increased the urinary excretion of aMT6-s compared to the control group that did not eat any fruit. The pineapple group had the highest increase of 180%, followed by the banana group with 266%. The control group had only a 7% increase.

The researchers also found that both fruits improved the sleep quality of the participants. The pineapple group had a shorter sleep onset latency (the time it takes to fall asleep) than the control group. The banana group had a longer total sleep time and a higher sleep efficiency (the percentage of time spent asleep while in bed) than the control group.

The researchers concluded that eating banana or pineapple after dinner could be a simple and natural way to enhance melatonin production and improve sleep quality in healthy adults.

Which Foods Contain Melatonin?

Banana and pineapple are not the only foods that contain melatonin. According to WebMD, these six foods are good sources of melatonin:

  • Fats and nuts: Extra virgin olive oil, walnuts, almonds, sunflower seeds, white sesame seeds.
  • Grains: Wheat, oats, black rice.
  • Fruits: Bananas, sour cherries, pineapple, strawberries.
  • Vegetables: Tong hao (chrysanthemum greens), shiitake mushrooms.
  • Spices: Fennel seeds, cardamom.
  • Herbs: Chamomile, St. John's Wort.

Other foods that have been reported to contain melatonin include fish (especially salmon), eggs, milk, cheese, yogurt, tomatoes, corn, asparagus, broccoli, and lettuce.

However, the amount of melatonin in foods can vary depending on the variety, growing conditions, harvesting time, processing methods, and storage conditions. Therefore, it is difficult to determine the exact melatonin content of each food. Moreover, the bioavailability of melatonin from foods may depend on the individual's digestive system, metabolism, and genetic factors.

Therefore, eating melatonin-rich foods may not have the same effect as taking melatonin supplements. However, it can still be a natural and healthy way to support your sleep and overall well-being.

Tips for Eating Melatonin-Rich Foods

If you want to try eating melatonin-rich foods to improve your sleep, here are some tips to follow:

  • Eat them in the evening, preferably 2 to 3 hours before bedtime. This will give your body enough time to digest them and absorb the melatonin.
  • Eat them in moderation. Too much food before bed can cause indigestion, heartburn, or bloating, which can interfere with your sleep. Aim for a light snack that contains about 200 calories and a balanced mix of carbohydrates, protein, and healthy fats.
  • Avoid foods that can disrupt your sleep. These include spicy food, chocolate, tomatoes, pizza, and citrus fruits. These foods can trigger acid reflux, stimulate your nervous system, or lower your melatonin levels.
  • Combine them with other sleep-promoting habits. Eating melatonin-rich foods alone may not be enough to solve your sleep problems. You also need to practice good sleep hygiene, such as keeping a regular sleep schedule, avoiding caffeine and alcohol in the evening, limiting your exposure to blue light at night, creating a comfortable and dark sleeping environment, and relaxing before bed.

Conclusion

Melatonin is a hormone that regulates your sleep-wake cycle and plays an important role in your health. You can get melatonin from certain foods that are rich in this hormone or its precursors. Eating these foods before bed can boost your melatonin levels and help you fall asleep faster and sleep better.

Some of the best foods that contain melatonin are banana and pineapple. A study found that eating these fruits after dinner increased the urinary excretion of melatonin metabolites by 266% and 180%, respectively. They also improved the sleep quality of healthy adults.

Other foods that are high in melatonin include fats and nuts, grains, fruits, vegetables, spices, and herbs. However, the amount of melatonin in foods can vary depending on many factors. Moreover, the bioavailability of melatonin from foods may depend on the individual's digestive system, metabolism, and genetic factors.

Therefore, eating melatonin-rich foods may not have the same effect as taking melatonin supplements. However, it can still be a natural and healthy way to support your sleep and overall well-being.

If you want to try eating melatonin-rich foods to improve your sleep, remember to eat them in the evening, in moderation, and avoid foods that can disrupt your sleep. You should also combine them with other sleep-promoting habits and consult your doctor if you have any medical conditions or take any medications that may affect your sleep or melatonin levels.

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