For Better Sleep... 9 Fruits Rich in Melatonin

SadaNews - Melatonin is a hormone produced naturally by the body. This hormone plays a vital role in regulating the sleep-wake cycle, also known as the circadian rhythm. If your body stops producing this hormone naturally, you can take dietary supplements as an alternative.

However, there is another way to increase the level of melatonin in your body, which is to consume fruits rich in it. Dr. Harish Shafly, a sleep disorder specialist at Glen Eagles Hospitals, explains, "Melatonin is a natural hormone known to regulate the sleep-wake cycle. It helps the body by sending various signals, such as time for rest, making sleep deeper and more regular."

9 Fruits Rich in Melatonin for Better Sleep

Cherries: It has been found that cherries raise melatonin levels, positively affecting sleep. Previous studies indicate that individuals who consumed tart cherry juice for 7 consecutive days saw a noticeable increase in total sleep time.

Grapes: Fresh grapes or products made from them, such as grape juice and vinegar, are rich in melatonin. Eating grapes after dinner or at any time of the day can boost melatonin levels, helping you ultimately sleep better.

Kiwi: Another fruit rich in melatonin is kiwi. Previous studies showed that individuals who consumed two kiwis about an hour before bedtime for several weeks fell asleep faster.

Goji Berries: These small red fruits are primarily grown in the Mediterranean and Asia. They are rich in antioxidants, and experts indicate that dried goji berries can increase melatonin levels.

Pineapple: Another fruit you can try to boost sleep hormone levels is pineapple.

Strawberries: Strawberries are an excellent option, providing the body with a dose of melatonin. They are also a rich source of vitamin C, which is essential for sleep.

Oranges: Similar to pineapple, you can consume oranges or products made from them to improve the quality of your sleep. Oranges are plentiful in winter, and you can take advantage of them for melatonin benefits.

Bananas: Rich in tryptophan, known for its role in supporting the conversion of serotonin to melatonin. Bananas do not contain melatonin directly, but they provide the body with nutrients that stimulate its production.

Tomatoes: Eating tomatoes is another great way to increase melatonin levels. You can add them to breakfast, lunch, or dinner.