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Melatonin: The Secret Ingredient for a Better Sleep

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Busy working hours and a hectic lifestyle sometimes make us feel that 24 hours in a day are just not enough. We begin to prioritise different tasks and responsibilities, often at the expense of self-care and good rest. From the “party all night, study all day” student life, to working parents with young kids, and the occasional jetlag, we all sacrifice a good night’s sleep from time to time. In some cases, like working night shifts, this happens on a regular basis.

If you find yourself in one of the categories named above, you should be aware that good quality sleep is crucial for your general health and cognitive capabilities. 

So how do you make sure that you don’t become perpetually sleep-deprived and that you help your body to get the rest it needs and deserves? 

Melatonin can be of great help in particular to circadian rhythm and sleep disorders, as well as closely related mental health issues.

Together with sport, meditation, reduced consumption of coffee and alcohol, and time management, diet is one of the more important factors that influence the quality and duration of sleep. Studies from the US National Center for Biotechnology Information show that a healthy diet, particularly the Mediterranean  Diet, determines a higher sleep quality  because it consists of foods with a high content of melatonin.

What is melatonin?

Also called the “sleep hormone“, melatonin facilitates the sleep-wake cycle and contributes to a deep, rejuvenating sleep. Melatonin is synthesized in the brain during the night, when the light entering the eye retina decreases in intensity. Almost ten times more melatonin is produced at night than during the day. This “hormone of darkness” is then carried by the blood to different areas of the body, signalling to the body that it is time to go to bed.

melatonin better sleep
Proper sleep boosts brain activity, learning abilities, and creativity
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Replace screen time before bed with your favourite book

Which foods should we consume for a higher intake of melatonin?

Dr. Michael Breus, The Sleep Doctor, advises people who want to sleep better to Eat These 10 Foods High in Melatonin for Better Sleep:

           – Milk

           – Pistachios

           – Cherries

           – Fatty Fish

           – Rice

           – Goji Berries

           – Oats

           – Mushrooms

           – Corn

           – Bananas

Cherries are rich in both macro and trace amino acids (including threonine, tryptophan, and lysine) that specifically work in tandem with the hormone melatonin to give your brain and body amazing stress relief. When enhanced like this, melatonin also acts as an antioxidant to help protect the brain from Alzheimer’s, dementia, and brain tumours.” (Medical Medium Anthony WilliamLife-Changing Foods).

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Bananas - a filling evening snack with a high melatonin content

Melatonin can be of great help in particular to circadian rhythm and sleep disorders, as well as closely related mental health issues. Furthermore, it has proven benefits on other serious illnesses, such as Alzheimer’s or cancer.

The renowned Medical Medium, Anthony William mentions various conditions and the melatonin dosages that would help in treating each of them, in his book Cleanse to Heal:

Insomnia –  Causes can include emotional disturbance (anything from heartbreak to loss to an unresolved matter in life), or excess stress.

     ➾ Melatonin: 5 to 20 milligrams at bedtime daily

Addiction – Various deficiencies, combined with emotional duress can amplify or further deplete someone, triggering addictive impulses.

     ➾ Melatonin: 5 milligrams twice a day

Anxiousness, Anxiety, Depression, Burnout, Posttraumatic Stress Symptoms – Can have different medical causes or it can result from mild emotional injury or prolonged stress on its own.

     ➾ Melatonin: 5 milligrams at bedtime daily

Guilt and Sadness – Emotional struggles and difficult circumstances that have either happened in the past or are occurring in the present can potentially lower our immune system and deplete us of critically needed nutrients.

     ➾ Melatonin: 5 milligrams at bedtime daily

Loss of Libido 

     ➾ Melatonin: 10 milligrams at bedtime daily

Alzheimer’s Disease, Dementia, and Memory Issues

     ➾ Melatonin: 5 milligrams up to six times a day

Overactive Bladder 

     ➾ Melatonin: 5 milligrams at bedtime daily


     ➾ Melatonin: work up to 20 milligrams twice a day

In order to ensure your melatonin intake is sufficient and appropriate for your condition, you can also consider pure, natural supplements, such as Vimergy Melatonin. Even though side-effects from melatonin are not common, it is still advised to always consult your doctor before taking any supplements.

Remember that the relation between resting well and leading a healthy lifestyle is a two-way road. Lack of sleep often leads to unhealthy eating habits, exhaustion when it comes to sport, and cognitive impairment, while healthy life choices will also help you rest better. So be sure you always do everything you can to get a good night’s rest!

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