Sour cherry juice
This is the leading source of natural melatonin recognized by medical research.
A cup (240ml) of sour cherry juice contains about 13g of melatonin.
Research from the European Journal of Nutrition shows that people who drink sour cherry juice twice a day for 2 weeks sleep 84 minutes a night longer and sleep deeper than the control group.
In addition to melatonin, cherries also contain anthocyanin and tryptophan - substances that support the production of serotonin and melatonin in the brain.
Warm milk
Natural milk contains tryptophan - the precursor amino acid of serotonin and melatonin, along with calcium and vitamin D that support relaxation.
Drinking 200ml of warm milk 30 minutes before bed can help calm the nervous system and shorten sleep.
Currently, some plant milks (almond milk, oat milk) are also supplemented with melatonin or magnesium, which is very useful for vegetarians and insomnia.
Chamomile tea
Although not rich in direct melatonin, chamomile tea helps increase the activity of GABA receptors, neurotransmitters that help calm and indirectly support the production of melatonin.
85% of people who drank chamomile tea every night for 4 weeks reported significant improvements in sleep quality, especially in middle-aged and elderly people.
Chamomile tea also helps reduce anxiety and stress - two main factors causing sleep disorders.
Kiwi juice or banana kiwi smoothie
Kiwi is rich in natural serotonin, vitamin C and antioxidants, which stimulate the production of endogenous melatonin.
People who eat 2 kiwis or drink 200ml of kiwi smoothie per night reduce their average sleep time by 35% and increase sleep time by 13%.
Notes to use melatonin-rich drinks effectively:
The best time to take it is 30-60 minutes before bed so that the hormone can start working.
Do not combine with caffeine or stimulant foods (black tea, coffee, dark chocolate) because it can disrupt the melatonin production cycle.
Maintain gentle light, avoid using electronic devices at night so that the body does not inhibit the production of endogenous melatonin.
Do not abuse functional foods containing synthetic melatonin without a doctor's prescription, avoid endocrine disorders.
