Sleep Hormones: What You Didn't Know About Them

Various factors influence the production of melatonin, the hormone that helps you fall asleep at night. Here we explain what constitutes a good 'melatonin diet', what foods to avoid, and what other factors may affect your sleep hormones.

Negative Impact on Melatonin

Habits such as smoking and intensive exercise can negatively affect melatonin production. While physical activity is generally beneficial for melatonin production, it is important not to overdo it. Inadequate sunlight exposure, ageing, and shift work often have an adverse effect as well. Additionally, certain medications and the bright light from your computer or phone can negatively impact melatonin production.

Diet and Melatonin

What you eat influences melatonin production. Foods containing tryptophan contribute to the substances used in melatonin production. Tryptophan is found in foods such as eggs, cheese, milk, chicken, and tuna. Tryptophan is converted into serotonin, which is then transformed into melatonin.

Foods rich in antioxidants enhance the effectiveness of melatonin. Antioxidants encompass substances such as vitamins E and C, trace elements like selenium, and bioactive compounds (including beta-carotene) found in fruits and vegetables. To optimise melatonin production, ensure you get sufficient exercise, tryptophan, and antioxidants.

Foods That Stimulate Melatonin Production

Vitamin E: beets, beans, brown rice, dark leafy greens, grains, nuts, wheat germ, sweet potatoes, seeds.
Vitamin C: kiwis, mangoes, citrus fruits, strawberries, tomatoes, peppers.
Beta-carotene: carrots, Brussels sprouts, broccoli, cabbages, kale, rutabaga, spinach, nectarines, peaches.
Selenium: fish and shellfish, lean red meat, dairy products, whole grains.

Melatonin and Your Sleep-Wake Cycle

The human body thrives on rhythm. If you find yourself feeling sleepy during the day, struggling with concentration, or experiencing mood swings, it might be wise to establish a more consistent routine. For instance, try to go to bed and wake up at (approximately) the same time every day.

Author: Sanne van der Rijt