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All About Melatonin

It is an energizing, satisfying and vital part of healthy life to get a good night sleep. On the other hand, according to NSF or the National Sleep Foundation, around 6 out of 10 Americans have reported to have insomnia at least few nights within a week.

Basically, melatonin is a natural hormone made in our brain by the pineal gland that’s helping to regulate sleep and wake cycles. Researchers in recent studies have found that eating tropical fruits like bananas and pineapples as well as some vegetables can boost the amount of melatonin in the body naturally and thus, help improve sleep.

The truth is, the levels of our melatonin begin to rise in the evening and is at its peak in early hours or morning, more likely 2 to 3 am and then, it begins to reduce. The production of melatonin declines as well with the increase in age. This can partially explain as well why some people are able to sleep easily for few hours and then a few hours later, find themselves wide awake and can’t sleep anymore.

Also, research studies showed how tropical fruits are capable of increasing melatonin. As a matter of fact there are 30 healthy volunteers who ate one fruit at a time with one week wash out period between fruits. This has actually showed a considerable increase in melatonin after consuming pineapple which is 266 percent increase, banana that has 180 percent increase and oranges which delivers 47 percent. Researchers have also made discoveries about fruit consumption for people who have age related melatonin deficiency symptom like insomnia and sleeplessness.
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And if you want to increase the levels of melatonin in the body, then you may want to eat more veggies. 94 Japanese women have took part in a study and half of the participants have ate high amounts of selected veggies for the span of 65 days while the other half were assigned to avoid eating the same vegetables.
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Average daily consumption of melatonin from eating vegetables was approximately 1288 nanograms while non vegetable groups had increased a mere 5.3 nanograms at the end of the day. There is another Japanese study that monitored the consumption of vegetables like tomato, cabbage, Japanese radish, spinach, pumpkin, carrot and the likes, which discovered that there were 16 percent more melatonin in women who eat the highest vegetable.

Synthetic melatonin supplements are commercially made in laboratories. Because they’re often offering several milligrams per supplement, which is more than what the body makes naturally, the typical side effects may include dizziness, daytime sleepiness, nightmares, headaches, irritability and anxiety.