If you have ever suffered from severe jet lag or nagging insomnia, then you know how frustrating it can be to have sleep elude you:

“In studies from both Canada and the U.S., more than half of all adults report going about their lives in a sleep-deprived state. In the U.S., one in five drivers reports falling asleep at the wheel.” (From No Sweat Fitness)

Many times, sleep patterns are disrupted because of decreased melatonin levels. The good news is that you can increase your melatonin levels naturally and get the good night sleep you crave!

Melatonin is a substance manufactured by the pineal gland in your brain. Studies have shown that the pineal gland is sensitive to daylight and our environmental temperature in a way that affects our reproductive organs, immune system, psychological health and the aging process. Unfortunately, our production of melatonin decreases as we age. In fact, melatonin levels are highest in babies, which could account for the high amount of sleeping children do in their early years. By the time we reach our sixties or seventies, our levels of melatonin have dropped drastically.

The foods you eat will either promote melatonin and protect your pineal glands health or diminish and demolish melatonin production. You can find melatonin in some foods. Those with the highest melatonin levels are oats, sweet corn, rice, ginger, tomatoes, banana and barley, but there are others that many people consume on a regular basis:

“Melatonin can be found naturally in foods that contain the amino acid tryptophan. Turkey, soy and milk products are all good sources of tryptophan. If your diet is lacking these foods it may be necessary to take a supplement of melatonin.” (From Natural Health and Nutrition)

Subsequently, caffeine consumption (coffee, black tea, soda, chocolate) cuts melatonin production to half the usual amount for up to six hours. These products should not be consumed anywhere near bedtime in order to preserve optimal melatonin production (1).

In addition, lifestyle choices and changing bad habits can also help you increase your melatonin levels. When we read and watch television until the wee hours of the morning, we are stressing our body by going against its natural circadian rhythms. As the sun goes down, the pineal gland starts producing greater amounts of melatonin until it reaches peak production levels at around two or three in the morning. It is extremely important to go to bed at a reasonably hour to protect melatonin production.

Try these natural methods to increase your melatonin levels and get a better nights rest. Melatonin supplements can also help and they are available from your local health store or click here to purchase from Physician’s Preference.

1. Bonnet, M.H. & Arand, D.L. Consolidated and distributed nap schedules and performance. Journal of Sleep Research, 1995, 4, 71-77.

This entry was posted on Tuesday, September 12th, 2006 at 3:13 pm and is filed under Health & Wellness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.