Your body produces the hormone melatonin in response to the amount of light in your environment. Melatonin delivers the message that it's either time to sleep or wake up. People who have trouble sleeping often purchase over-the-counter supplements, but you can also increase melatonin through the foods you eat.
Definition
Melatonin is a hormone that regulates the body's circadian rhythm cycle, or the sleep-wake cycle. Light from the environment, both artificial and natural, determines the amount of melatonin released. When it's dark, an increase in melatonin helps you fall asleep and as daylight appears, melatonin levels drop so you stay awake. Being exposed to bright light during the evening can disrupt the normal cycle. Melatonin is also an antioxidant and it controls the release of other hormones.
Food Sources
Melatonin is found in most plant sources, but in such small quantities that it's measured in nanograms, which represent one billionth of a gram.White and black mustard seeds mashed into a condiment are two of the highest food sources of melatonin listed at the website Dietary Fiber Foods. One teaspoon of white mustard seed contains 378 ng and black mustard seed provides 258 ng. Almonds deliver 39 ng/g, sunflower seeds have 29 ng/g, tart cherries contain 15 ng/g and flax seed has 12 ng/g. Oats are also a good choice but they have only 1.8 ng/g. Other foods included on the list are rice, red radishes, poppy seed, tomatoes and bananas, which provide 0.5 ng to 1 ng for each gram of food consumed.
Tryptophan
The amino acid tryptophan is converted into serotonin, and at night, the pineal gland converts serotonin into melatonin. Foods that contain a high amount of tryptophan may help increase levels of melatonin. The highest levels of tryptophan are found in milk and dairy products, soybeans, seafood, meats, poultry, peanuts and eggs. Eating carbohydrates together with tryptophan increases the effect on melatonin production, according to the website Ask Dr. Sears.
Vitamin B5
Vitamin B5, or pantothenic acid, is part of a coenzyme that is essential for the synthesis of melatonin, according to the Linus Pauling Institute. Some of the best food sources of vitamin B5 are the same as those for tryptophan, such as milk, yogurt, eggs and fish, especially tuna and cod. Other sources include broccoli, sweet potatoes, mushrooms and lentils.
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