Your diet can have a huge effect on your sleep patterns and simply incorporating certain foods into your diet, or eliminating certain foods, can help naturally regulate your melatonin production without requiring major changes. According to The Sleep Doctor, foods high in melatonin include milk, pistachios, tart cherries, oily fish, rice, and bananas. On the other hand, foods like chocolate, tomatoes, and citrus fruits can keep you up at night as they can trigger acid reflux or digestive issues.
Another popular way to increase melatonin levels is to take melatonin supplements. Dr. Jennifer Martin, a psychologist and professor of medicine at the University of California, Los Angeles, is one of many sleep experts who recommend starting with the lowest dose possible when taking supplements. “If you try a dose, stick with it for a few days before making an adjustment,” she told The New York Times. “It’s one of those things that may not happen overnight.”
As always, whenever you’re considering taking supplements, it’s a good idea to discuss them with your doctor first, as there may also be underlying health issues affecting your sleep.