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Sleep, we all need it. So why don’t you get enough of it? And why are women so sleep-deprived during the menopause transition? Is worrying about not getting enough sleep keeping you up at night? You’ve probably tried meditation to medication and still struggling to sleep. You can help improve your sleep during perimenopause by eating melatonin-rich foods to boost your dwindling melatonin levels.
The impact of menopause on melatonin production
The body’s natural sleep-wake cycle gets disturbed during menopause, because of the fluctuations in hormone levels. This inhibits the production of melatonin.
Melatonin helps you to fall and stay asleep until the morning. It helps to calm your body before going to bed. The pineal gland secretes melatonin in your brain. And regulates the sleep-wake cycle, helping to promote sleep at night and wakefulness during the day.
Nevertheless, decreasing levels of estrogen and progesterone often lead to symptoms such as hot flashes and night sweats that can interfere with sleep. And changes in your circadian rhythms can also disrupt melatonin production and lead to sleep problems. It’s a vicious cycle that can make you lose sleep thinking about it.
Some may take melatonin supplements or hormone treatment to help regulate their sleep during perimenopause. But it’s vital to talk to a healthcare provider before starting any new supplement or hormone intervention because of melatonin side effects.
Furthermore, as you age, circulating melatonin levels decline. So look to nature for help. Melatonin is present in plants, animal food sources, and fungi. In plants, they synthesize melatonin through a different pathway than in animals; involving enzymes such as tryptophan.
The role of tryptophan and food sources
Tryptophan is an amino acid – which the body doesn’t make, so it must come from your diet. It is necessary because your body needs it to produce proteins. This amino acid is also a precursor for the neurotransmitter serotonin. Tryptophan converts into serotonin, which turns into melatonin, which helps regulate mood, appetite, and sleep.
Did you know that 95% of the serotonin in the body comes from the intestinal tract? Learn how eating melatonin-rich foods as part of a healthy diet can help boost your sleep hormone.
Tryptophan is ubiquitous in the foods we eat. According to the USDA nutrition database, lamb shoulder roast, roast chicken legs and lean chicken breast (cooked) rank the top 3 on the list of tryptophan in meats. But there are other foods besides meat you can add to your daily diet.
1. Egg and fish sources
Eggs
Eggs are not only nutritious but are a good source of tryptophan (83-85 mg) and vitamin D, which can help regulate the sleep-wake cycle. You can incorporate eggs as part of a balanced diet.
Try this: Scrambled eggs or an omelette for breakfast. Add hard-boiled eggs to your salad. Or an egg and mayo sandwich for lunch. What about frittata? A baked egg dish which you can fill with different vegetables, meats, and cheeses, making for a flavorful and filling meal for supper. Or a scrumptious Mediterranean-style Shakshuka for brunch.
If you have dietary restrictions or egg allergies, avoid foods that contain eggs or any ingredients you are allergic to.
Fatty fish
Fish such as salmon, tuna, and mackerel are high sources of tryptophan and a good source of vitamin D. Omega-3 fatty acids in fatty fish may help regulate the sleep-wake cycle by increasing the production of serotonin. The fatty acids can improve sleep quality by boosting serotonin and reducing inflammation.
Try this: Salmon is a popular and versatile fish for grilling, baking or roasting. Or make a tuna sandwich or salad for lunch by mixing canned tuna with mayo, chopped celery, and onion and serving it on top of a bed of greens.
Don’t enjoy eating fish? Try taking omega-3 supplements. Studies show omega-3 may improve sleep quality and reduce the time to fall asleep.
2. Plant sources
Nuts and seeds
The highest sources of melatonin in plants are nuts and seeds. They are a rich source of tryptophan, the precursor to serotonin and melatonin. For nuts, pistachios, almonds, cashew and walnuts contain high sources of this amino acid.
According to USDA nutrition data, approximately 60 nuts and seeds are high in tryptophan, with dried pumpkin and squash seeds with the highest RDI (Recommended Daily Intake). 1oz of dried pumpkin seeds will give you 164 mg of tryptophan.
Pistachios are a good source of melatonin and vitamin B6, which helps produce melatonin. A serving size of 100g of pistachios will give you 130 mg of tryptophan.
Try this: Both pumpkin seeds and pistachios make a great snack. Simply portion a handful (1oz) and enjoy it as a midday or evening snack. Sprinkle a handful of pumpkin seeds or pistachios on top of your favourite salad for added crunch and flavour. Eating pistachios or other nuts before bedtime may help increase melatonin levels and improve sleep quality.
Be mindful of your portion size. Nuts are high in fat, the good kind – monounsaturated and polyunsaturated. So eat them in moderation.
Nut allergies can be serious. If you have a nut allergy, be cautious about the foods you eat.
3. Cherries & berries
Montmorency tart cherries
You may be familiar with the sweet Bing cherries. But, Montmorency tart cherries are one of the best tart cherries for sleep because of tryptophan, serotonin, and melatonin.
As you know, nature often works in synergy and delivers more than one nutrient. Cherries are nutrient-dense fruits. They are rich in polyphenols and vitamin C and have antioxidant and anti-inflammatory properties.
Try this: You can enjoy eating whole, dried tart cherries or drinking tart cherry juice to increase melatonin levels and improve sleep quality. Add them to granola, oatmeal, salad, smoothie or muffins. Or drink tart cherry juice, 1-4 oz, before bed. The amount you take will affect everyone differently.
Cherries contain natural sugars but have a low glycemic index. Consume them in moderation as part of a balanced diet. And avoid cherries that contain added sugars.
If you are on medication or take blood thinners, speak with your doctor before taking any supplements.
Goji berries
Foods with high pigments are healthier because of their antioxidant properties. Another exotic superfood is Goji berries (wolfberry) a bright red-orange berry. They contain high levels of antioxidants and vitamins, including vitamin C and beta-carotene. Goji berries have a higher concentration of melatonin in comparison to other berry types.
Try this: One of the easiest ways to incorporate goji berries into your diet is to eat them as a snack. You can add Goji berries to smoothies or yoghurt for a nutritional boost. They can be added to baked goods – muffins, cookies, and bread. Add to salads for a pop of colour and flavour. Or enjoy it as a delicious soothing tea.
People with allergies, sensitivities or prescription medications should speak with their doctors first.
4. Fungi sources
Mushrooms
Mushrooms are nutritious foods that have potential medicinal benefits. They have a high concentration of tryptophan which can contribute to better sleep. Mushroom protein has all the essential amino acids the human body needs. A study of the different species of mushrooms finds Ganoderma (reishi) has immune-boosting properties as well it enhances sleep. Also, they have a high content of some B vitamins and anti-inflammatory effects.
Try this: Enjoy a bowl of mushroom soup. Fresh mushrooms are healthy, and you can eat them anytime. They are low in calories too. Add them to your breakfast omelette, risotto or stir-fry. You commonly find reishi mushrooms in dried or powdered (extracts) form. You can enjoy a cup of mushroom tea as a health supplement but in moderation. But eat them fresh whenever you can find them.
Mushrooms may be unsafe for some people with allergies, including those who are pregnant. As with anything new, always speak with your doctor first because they may interact with medications.
Recharge melatonin levels for healthy aging
Melatonin regulates the circadian system that balances sleep but also has protective benefits. Studies show that it helps regulate blood pressure and cardiovascular protection, neuroprotective, anti-inflammatory, and immune-boosting in the body. Thus, levelling up with melatonin-rich foods can contribute to healthy aging. Also, help boost your serotonin level by getting some sunlight daily to help improve your melatonin.
While certain foods may contain melatonin, the amount obtained from dietary sources is typically much lower than the amount produced naturally in the body. The melatonin content in food varies due to growing, processing, and storage conditions. Factors such as growing, harvesting, and processing methods affect the levels of food.
Pause for thought
Nevertheless, women will spend one-third of their lifespan in a hormone-deprived state. So eat melatonin-rich foods as part of a healthy diet and boost circulating melatonin levels to improve sleep quality. Lifestyle changes, such as regular exercise, sunlight, stress management, and good sleep hygiene, can also help promote healthy sleep and support natural melatonin production.
If you experience chronic sleep problems, it’s important to seek the guidance of a healthcare provider for proper diagnosis and treatment. They can help find health conditions contributing to your sleep problems.
