Natural Sources of Melatonin

natural sources of melatonin

3 Natural Sources of Melatonin

Natural Melatonin

Natural melatonin is easy to obtain by changing your habits of daily living. Many people choose to import melatonin as a dietary supplement from abroad because melatonin in Denmark is classified as a medicine and should therefore only be sold on prescription. Although melatonin should not be sold over-the-counter in Denmark, it can do a lot in itself to increase your natural production of melatonin without having to import tablets from abroad.

Here is a list of three methods that naturally help increase the concentration of melatonin in the body and ensure a good night’s sleep.

natural sources of melatonin

  1. Eat natural melatonin

You can easily increase the natural level of melatonin in your body by eating certain foods. Some foods are naturally rich in substances that increase the production of melatonin in the brain. Therefore, you can quickly increase the level of melatonin in your body by establishing your diet plan based on the foods that promote your melatonin production.

Fatty fish have shown good results for a higher concentration of melatonin. [2] Fish are naturally rich in omega-3 fatty acids, which, in addition to contributing to the natural production of melatonin, also help maintain low blood pressure and increase the ability to concentrate.

Vitamin B6 also has a positive effect on your blood pressure. Food sources such as tuna, pistachios, lentils, and dried bananas have content naturally rich in B6.

Taking tryptophan, an amino acid can also help ease the feeling of tiredness and joy. Tryptophan is converted to serotonin and melatonin after ingestion.

Serotonin is often associated with a feeling of joy and excess that plays a crucial role in sleep, mood and memory.  Tryptophan is obtained through protein sources such as meat, poultry, cheese, and wheat pastures. Taking vitamin B helps tryptophan to become serotonin and melatonin.

Tryptophan can be advantageously taken as a dietary supplement. Learn more about tryptophan as a dietary supplement here

Melatonin, among others, is formed in the retina, so that the body’s natural production is strongly influenced by light and darkness. When exposed to daylight, the natural concentration of melatonin in the body will be low during the day, which will help produce more night and night. At the same time, it is important to expose yourself at night to help natural production.

  1. Being Exposed to Daylight During the Day and Darkness of the Night.

If you work in an office or spend a lot of time indoors, you can prioritize staying near a window. When your body is exposed to daylight, you support the production of melatonin in the evening and at night. In addition, you can give priority to a 15-minute walk outdoors at least once a day. This can, for example, be related to the lunch break.

If you can not be in daylight during the day, we recommend investing in a light therapy lamp that simulates daylight. We even have this stop at the office.

Whenever possible, try replacing artificial light at night with natural light from a fireplace or candle. Light from natural sources is much softer than artificial light bulbs and screens and thus helps to induce a feeling of sleepiness. The brain will connect natural light to a safe and welcoming atmosphere, which will at the same time create good structural conditions for natural sleep and the production of natural melatonin.

  1. Reduce Screen time

The light of electronic screens often comes from LEDs or LED bulbs. Unlike traditional incandescent bulbs, LEDs emit a very concentrated level of greenish and bluish colors. In the eye, ganglion cells detect incoming light and send subsequent signals to the brain depending on the type of light seen. Ganglion cells are particularly sensitive to greenish and bluish colors. When your eyes are exposed to blue and green light, your brain interprets it as daylight and your natural production of melatonin is reduced.

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