Sleep and melatonin are interdependent and go hand in hand. Here, we discuss the relationship between the two and outline which organic sleep aids are recommended.

The key takeaways:

  1. Melatonin helps regulate your biological clock, and adequate sleep is necessary for your health.
  2. Natural foods like almonds, chamomile tea, walnuts, spirulina, sour cherries, kiwi, oatmeal, and green leafy vegetables are good sources of melatonin and also contain other healthy nutrients that promote sleep.
  3. Consuming these foods can help improve the quality of sleep.
  4. A healthy lifestyle, including a balanced diet and regular exercise, is important for good sleep.

The pineal gland

Melatonin is a hormone that the pineal gland secretes that aids in maintaining your circadian rhythm, or biological clock. Melatonin controls when you go to sleep and wake up. Your body produces a lot of melatonin as you get closer to nighttime and to promote sleep, and when you get up in the morning, those levels are low.

Slapen en melatonine

It’s important to get adequate sleep for your general health. It lowers your chance of contracting chronic illnesses, boosts your immune system, and makes sure your digestion and brain are in good shape. While melatonin pills are available over the counter and online, it is advised to consume natural foods that are an excellent source of melatonin instead.

The intake of Melatonin

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  • Can help improve sleep
  • Easily available as a supplement
  • Can help reduce jet lag symptoms

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  • May cause daytime sleepiness
  • Can cause side effects such as headache, dizziness, nausea, and irritability
  • Long-term use can lead to tolerance and dependence

Melatonin may be useful for improving sleep, but there are also some potential drawbacks.

Best food sources for sleep and melatonin


Almonds are a good source of healthy fats that help regulate the melatonin hormone. They are also a source of magnesium which is also a compound that relaxes and promotes sleep. Consuming plenty of almonds before bedtime can help improve sleep quality, especially if you have insomnia.

Camille tea

Chamomile is an herbal tea that offers a wide range of health benefits. It contains those antioxidants that lower inflammation and boost your immune system. Chamomile tea also contains apigenin, an antioxidant that helps bind to receptors in your brain. As a result, it can promote sleep and reduce insomnia.


Walnuts provide abundant nutrients such as vitamins and minerals. They are also rich in magnesium and healthy fats. Moreover, walnuts are a good source of the hormone melatonin, which is responsible for improving the quality of sleep.


Sleep and melatoninSpirulina contains organic protein that is a good, It can also help induce the production of serotonin which directly affects melatonin levels in your body.


Cherry is also another great source of melatonin and antioxidants that can help improve sleep quality. Taking a glass of cherry juice before bed helps stimulate the production of melatonin in your body and makes you feel sleepy.


Kiwi is rich in serotonin, which makes it a good afternoon snack. Serotonin helps in the release of melatonin, allowing you to fall asleep immediately and stay asleep for a long time.


Oats are packed with minerals and vitamins that help with relaxation and a healthy nervous system. Oats also help your body release melatonin naturally, even if you consume them in the morning. They contain magnesium, amino acids and potassium that can help you drift off and regulate your sleep easily.

Green leafy vegetables

Green leafy vegetables Sleep and melatoninsuch as kale, mustard greens and spinach contain calcium that helps your brain use tryptophan to make melatonin. You can mix them into a smoothie for a healthy and soothing snack.

Other excellent food sources of melatonin that occur naturally and can help promote good sleep include:

  • Asparagus
  • Tomatoes
  • Foods
  • Broccoli
  • Grops
  • Cereal
  • Wheat rice
  • Red oats
  • Barley
  • Mustard seed
  • Flax seeds
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