According to Iowa State University, oats are among the best food sources of melatonin. Basically, no foods contain high amounts of melatonin; even the foods which are believed to contain a lot of melatonin such as oats only have small amounts. That is the reason why you need to consume approximately twenty bowls of oats in order to obtain one to three milligrams of melatonin. This is the same amount which can be found in a typical melatonin supplement pill. In order to help your brain produce more melatonin, it is best to eat oatmeal and raisin cookies as a snack and then wash them down with a glass of milk at least an hour before going to bed at night. Oats have some amounts of melatonin while milk contains an amino acid known as tryptophan.
Another best source of melatonin is rice as stated by Iowa State University. Rice does not only have melatonin with it, but also has tryptophan. That is why eating dinner which consists of rice like the stir fry meal or casserole baked with rice will be capable of helping your body increase its melatonin levels as your prepare yourself to sleep at night. However, AskDrSears.com warns that intake of a large meal extremely close to bedtime could hinder with sleep. Thus, it is best to opt for a light dinner and eat it a few hours before your bedtime.
Milk and Dairy Products
According to AskDrSears.com, milk and other dairy products derived from milk like ice cream, cheese and yogurt have high amounts of tryptophan. These products are also abundant in calcium. Your body makes use of tryptophan to generate more melatonin and calcium which will be helpful in the process that occurs inside the brain. Due to that, you will be able to promote a good night’s sleep by consuming a glass of milk at night or eat a bedtime snack which consists of several kinds of dairy products.