Do you have trouble getting to sleep at night? Perhaps you lie awake for hours before finally drifting off, or maybe you fall asleep easily only to wake up an hour or two later. Your problem may trace back to low melatonin levels. Melatonin is a hormone that regulates your sleep cycle, and when levels are low, patients tend to have trouble sleeping. You can have your melatonin levels tested to confirm whether or not this is the case. If your results confirm that you're lacking melatonin, here are some easy ways to boost your levels.
Drink tart cherry juice.
Cherries are not only delicious; they're also great for your health. One of the benefits of tart cherries, in particular, is increased melatonin levels. A study showed that that people who consume tart cherry juice spend more time sleeping than those who do not drink the juice, and this is thought to be due to the melatonin your body produces when you drink tart cherry juice. You don't have to drink a lot, either. Participants in the study drank just 30 ml of tart cherry juice, diluted with water, at morning and at night.
Snack on bananas near bedtime.
Bananas are inexpensive, tasty, and a great choice for a bedtime snack when you're suffering from low melatonin levels. Researchers have found that melatonin levels rise about two hours after you consume a banana. So get into the habit of reaching for one of these fruits as an evening snack -- or with your dinner if you eat late. As an added bonus, bananas are high in potassium, which may help relax your muscles so you can drift off to sleep more comfortably.
Take a magnesium supplement.
Your body needs magnesium in order to make melatonin. Many people are deficient in magnesium, so their bodies don't make enough melatonin. Taking a magnesium supplement may help. Look for a supplement that contains the active ingredient magnesium glycinate, since this form is the least likely to induce diarrhea and is good for correcting long-term deficiencies of the mineral. Supplements with the active ingredient magnesium citrate is also easily absorbed, but may cause loose stools in some people. Avoid supplements that contain magnesium oxide, as this form is difficult for your body to absorb.
By drinking tart cherry juice, eating more bananas, and adding a magnesium supplement to your routine, you should be able to boost your melatonin levels and enjoy more restful sleep. Contact a company like Alaska Natural Health Solutions for more information.Share