What You Can Get From Melatonin
Being able to get a good night sleep is an energizing, satisfying and vital part of healthy life. As per NSF or the National Sleep Foundation on the other hand, almost 6 out of 10 Americans report to have insomnia at least several nights in a week.
Melatonin is basically a natural hormone made in our brain by pineal gland that is helping to regulate the sleep as well as 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. There are 30 healthy volunteers who ate one fruit at a time with one week wash out period between fruits. This showed a significant increase in melatonin after eating pineapple which is 266 percent increase, banana that has 180 percent increase and oranges which delivers 47 percent. Researchers have made a discovery as well regarding fruit consumption for people who got age related melatonin deficiency symptom including insomnia and sleeplessness.
And if you want to increase the levels of melatonin in the body, then you may want to eat more veggies. There are 94 Japanese women who have took part in a study and half of the participants have been assigned to eat high amounts of selected vegetables for 65 days while the other half were assigned to avoid eating the same veggies.
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.
The synthetic melatonin supplements are made commercially in laboratories. The typical side effects might consist of dizziness, daytime sleepiness, nightmares, headaches, irritability and anxiety because of the reason that they are often several milligrams per supplement, which is more than what the body makes naturally.
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