Sleep is something people cannot do without. Research shows that a huge population in the world gets inadequate sleep every night. This increases the tendencies of cancer, depression, heart issues, diabetes and much more. This is where melatonin comes into play. It is a hormone responsible for a healthy wake-sleep cycle in a mammal’s body including human beings.
Secreted from the pineal gland, this hormone sends the message to the brain whenever it’s time for sleep. This is the main purpose of this hormone. As soon as it starts circulating in your body, you start feeling drowsy. According to the usual biological clock, its levels are the lowest at daytime and the highest during night (precisely, in darkness).
How can you increase melatonin and get a good sleep?
There are certain practices apart from a good diet that can positively affect an insomniac. Firstly, a proper routine of sleep is very effective. Staying away from electronic devices and strong light sources at night would be fruitful.
Taking is supplement is a popular and highly effective method. These are available in the forms of capsules and liquids but that needs a physician’s advice. Usually, the starting dosage is 1mg which can be further increased up to 3mg. The best part is that melatonin has no addictive streak or side-effects. So, a higher dose can only make you drowsier.
Which are the best natural sources for consumption?
Whole foods are by far the best natural sources. Experts advise that people need to choose their sources carefully for maximum benefit. There are numerous melatonin-based food items. Some of those are:
- Animal sources like fish and eggs have a higher content of it compared to meat. It has been detected in milk as well.
- Among the plant sources, cereals are the most popular ones. Rice and corns have it. However, pigmented rice like black, red, brown has higher concentration of this substance. Oats, Barley, wheat are beneficial sources as well.
- You can also eat fruits. Strawberries, cherries, pineapples, grapes are popular sources. The other fruits have minute levels of it.
- Some of our most eaten vegetables are the best sources. Tomatoes, peppers, mushrooms are incredibly high in it. Potatoes, however, have an undetectable amount.
- Add pulses and seeds in your daily diet for proper sleep. Mustard seeds are the best sources and have recorded peak levels of
- Green grams or mung beans seeds and soybean seeds after germination have incredibly high contents of the same.
There are many medicinal herbs as well which have significantly high levels of this hormone. Sunflower oil, olive oil and virgin soybean oil are good sources.
Are the supplements good enough?
Melatonin based supplements are widely popular which come in capsule or liquid forms. These are equally effective as food items and have no side effect. The initial recommended dose is 1 milligram. It is best to take it 1 hour prior to going to bed. However, the dose can be increased as and when required to 3 milligrams. In special cases of insomnia, under expert vigilance, it is increased to up to 20 milligrams.
The best thing about this hormone is that even the supplements cause no addiction nor result in withdrawal symptoms.