How Can I Get Melatonin Naturally?

Ever had coffee too late in the day and ended up wide awake at 2 a.m., regretting your earlier decision? Or have you ever tossed and turned all night with a belly full of a heavy meal? We’ve all been there. What we eat and drink can influence how quickly we fall asleep, the duration of our sleep and its overall quality.

This is where melatonin comes in. Melatonin is a hormone the brain produces, which regulates our internal clock or circadian rhythms.1“The body makes melatonin in response to darkness, which helps you fall asleep. Levels decrease in the morning, which helps you wake up,” says Gillean Barkyoumb, M.S., RDN, a registered dietitian nutritionist and founder of the What’s for Dinner Club.

Melatonin is available as a supplement but is also found naturally in food. Melatonin supplements come in a wide range of doses, typically from 1 milligram to 10 mg. However, it’s important to note that there is no official recommended dose or universally accepted upper limit. Therefore, it is important to consult with your doctor to determine the safe and appropriate dosage for your individual needs. 

Excerpted from Eating Well

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