Believe it or not, food can play a role in how you sleep. Some foods may contribute to a restful night’s sleep while others are guilty of keeping you awake. Melatonin is responsible for controlling your sleep patterns, and if you’re having trouble sleeping, you may be comforted to know that some foods contain melatonin naturally and some foods help your body produce more.

What is Melatonin:

Melatonin is a hormone made by a small gland in the brain called the pineal gland. Healthy levels of melatonin can help you get to sleep and enjoy a deep, restful sleep by controlling your sleep and wake cycles. Your “body clock” controls how much melatonin your pineal gland produces. Normally, during the day the pineal gland is inactive. When the sun goes down and it becomes dark outside, the pineal gland is “turned on” and starts to produce melatonin. As a result, melatonin levels rise and you begin to feel less alert and sleep becomes more inviting. Melatonin levels stay elevated for about 12 hours and fall back to low daytime levels as you wake. Bright light can directly inhibits the release of melatonin. Even if the pineal gland is switched “on” by the clock, it will not produce melatonin unless the person is in a dimly lit environment. In addition to sunlight, artificial indoor lighting can be bright enough to prevent the release of melatonin.

How to increase Melatonin production:

One way to increase melatonin production is by incorporating tryptophan containing foods into your evening meal/snack. Tryptophan is one of the 10 essential amino acids that the body uses to synthesize protein it needs. It’s well-known for its role in the production of nervous system messengers, especially those related to relaxation, restfulness, and sleep.

Tryptophan not only is a precursor of melatonin, but also of serotonin. Serotonin is the neurotransmitter responsible for slowing down nerve traffic to your brain and keeping it from being too busy to allow you to drift off to sleep. Food sources of tryptophan are red meat, dairy products, nuts, seeds, legumes, soybeans, tuna, shellfish, and of course turkey. To increase more of this calming amino acid it is recommended you add a complex carbohydrate to your tryptophan-containing meal/snack. A high carbohydrate meal/snack stimulates the release of insulin, which helps clear the bloodstream of those amino acids that compete with tryptophan. This allows more of the natural sleep-inducing amino acid to enter the brain and manufacture more serotonin and melatonin. One thing to note, eating a high-protein meal without accompanying carbohydrates may keep you awake, since protein-rich foods also contain the amino acid, tyrosine, which perks up the brain.

Three foods worth trying:

OATS: Oats are one of the best food sources of melatonin. I recommends eating a small bowl (1/4 cup) of oatmeal with 4oz. of skim milk at least one hour before bedtime. The oats contain melatonin, and the milk is rich in melatonin producing tryptophan.

RICE: Rice is another food source of melatonin.  Not only does rice contain melatonin, but it also contains tryptophan. So eating a dinner that includes rice, such as a stir fry meal or casserole baked with rice, can help your body’s melatonin levels rise to prepare you for sleep when it’s time for bed.

Milk and Dairy Products: Milk and the various dairy products made from milk, such as cheese and yogurt, contain high amounts of tryptophan. Milk and dairy products are also rich in calcium. Your body uses tryptophan to produce more melatonin and calcium helps that process take place in the brain. I suggest drinking a small glass of milk in the evening or eating a bedtime snack that includes some type of dairy product.

If you have a nutrition question you’d like answered in this column or if you like to schedule an appointment. Contact the office at 706-473-5801 or email us at oconeenutrition@yahoo.com

Lisa Eisele can be reached at (706) 473-5801