In modern times, many Americans have issues with getting to sleep and maintaining a deep sleep throughout the night. There are several reasons behind this worsening trend.
These include too much light just before bedtime, blue light in the bedroom from gadgets, increased stress levels, hormone imbalance, too much caffeine, etc. Some people combat this by adding melatonin supplements to their bedtime routine, in addition to removing some of the stressors in their life and improving their lifestyle.
Get Your Melatonin from Natural Foods
Melatonin is an important hormone that is naturally produced by our bodies. It tells our body that it is time to sleep. However, things such as light and increased stress (increased cortisol levels) suppress the body’s natural production of melatonin. If you do not want to take synthetic melatonin supplements or pills, consider getting your melatonin from natural food items. The best source is pistachios!
The great thing about getting melatonin from food items is that they promote better sleep without causing grogginess in the morning (sleeping pills are horrible with this side effect). Other food items include grains and mushrooms.
What Does Melatonin Do in the Body?
Usually, melatonin is produced in response to darkness. This is why being in bright lights around bedtime, and especially blue light from the television or phone screen, is so detrimental to your sleep patterns. Without darkness, your body won’t produce the necessary melatonin. Melatonin typically peaks around 2 a.m.
Foods that contain melatonin can significantly increase the amount of the sleep-promoting hormone in your body. Therefore, if you eat something like pistachios before bedtime, it can help your body realize, hey, it’s time for bed soon! In fact, just one ounce of pistachios has about 6 mg of melatonin. This is similar to what is found in the average melatonin supplement.
In addition to getting you to sleep promptly, melatonin also maintains healthy eyes, calms stomach ulcers and heartburn, and lessens tinnitus symptoms. It’s not just about healthy sleep!
Eat Pistachios Before Bedtime to Get Better Sleep
If you’d rather not consume pills before bedtime or lower the amount of vitamins and pills you take throughout the day, consider getting your melatonin naturally, from healthy foods. If you eat 3.5 ounces, or 100 grams, of shelled pistachios, you will get about 23 mg of melatonin.
To visualize this, 1 cup holds about 4.5 ounces, or 128 grams, of shelled pistachios. This is interesting because a melatonin supplement usually contains just 0.2 to 10 mg per dose!
It is considered safe for adults to consume 0.2 to 5 mg of melatonin an hour before bedtime when in synthetic supplement form. Taking more than 30 mg of supplemented melatonin could be harmful, but more research is needed. If you eat 3.5 ounces of pistachios, and consume 23 mg of melatonin from pistachios, you do not need to worry.
Your body can handle the amount of melatonin being released during digestion because it is released much slower than when taken as a concentrated pill. Your body knows what to do with real food – a pill is something less natural and less compatible with the body.
Food Sources of Melatonin
The food sources with the most melatonin include:
- Pistachios: 230,000 nanograms (ng) melatonin per gram (g) pistachios
- Mushrooms: 4,300-6,400 ng per g
- Oats: 91 ng per g
- Cherries: 10-20 ng per g
- Tomatoes: 1-67 ng per g
- Cow’s Milk: 0.014 ng per milliliter (Cow’s milk also contains tryptophan which your body can convert to melatonin.)
Contact Us For A Fast And Professional Response
- Raspberries – Delicious Portal to Shining Good Health - January 18th, 2023
- Adding Cranberries to Your Diet can Really Add Zest – and Health – to Your Life. - January 10th, 2023
- Pistachios: You’re Not Nuts - August 3rd, 2022
- Three Kinds of Body Fat and How They Impact Your Health - April 12th, 2022
- The Health Benefits of the Amazing Strawberry - May 8th, 2021
- Losing Weight the Right Way, Naturally - March 27th, 2021
- Physician’s Fact Sheet: Vitamin E - March 8th, 2021
- Understanding Aerobic vs. Anaerobic Exercise - March 4th, 2021
- Don’t Eat These Foods When Taking Sermorelin Acetate for HGH Deficiency - February 3rd, 2021
- Seven Ways to Help You Burn Calories Faster and More Effectively - January 21st, 2021
- Information About Chelation Therapy - November 9th, 2020
- Some of the most effective Weight Loss Injection and Diet Injection Programs - November 6th, 2020
- Micro Nutrients Versus Macro Nutrients - November 4th, 2020
- How Can Women Maximize HGH Production? - October 18th, 2020
- HGH and Insulin: The Primary Agents of Energy Bio-Availability - October 14th, 2020
- Should You Choose the Ketogenic Diet? - October 13th, 2020
- Major Alzheimer's Risk To Continued Sleep Deprivation - October 10th, 2020
- The Relationship Among Testosterone, Obesity, and Alzheimer's Disease - October 9th, 2020
- The Importance of Omega-3 Fatty Acids - October 8th, 2020
- Have You Heard About the 21st Century Breakthroughs in Hormone Replacement Therapy? - October 7th, 2020
- Benefits and Risks of HGH Therapy: 2018 Update - October 6th, 2020
- How Can Sermorelin Enhance Your Life? Losing Weight and Battling Premature Aging With Sermorelin - October 5th, 2020
- Ten Common Contributors to Obesity that Make it Hard to Lose Weight - October 4th, 2020
- Eat Healthier with White Flour Alternatives - October 3rd, 2020
- The Benefits of Intermittent Fasting - October 2nd, 2020
- Eating Right On a Low-Glycemic Diet - October 1st, 2020
- Purchase Sermorelin Acetate Injections Online - September 23rd, 2020
- The Flaws of Six Popular Diets - September 20th, 2020
- The Other Aspect of Dieting – Removing Chronic Stressors From Your Life - September 9th, 2020
Word Count: 573