Melatonin is a naturally occurring sleep regulating hormone that is produced in the brain's pineal gland. The benefit about Melatonin is its helps to regulate sleepiness during the night and wakefulness during the day. Research indicates darkness encourages Melatonin production and light at night inhibits Melatonin secretion. Melatonin can help improve healthy sleep patterns and reduce insomnia so finding a natural source of Melatonin is an excellent way to get a more restful night's sleep.

Here is an overview of the amount of Melatonin found in popular foods:

Montmorency tart cherries: 14ng/g Balaton cherries: 2ng/g Celery: 7ng/g Oats: 1.8ng/g Sweet Corn: 1.4ng/g Banana: 0.5ng/g

As you can see, not all food delivers the same amount of Melatonin, different types of tart cherries products deliver different amounts of Melatonin, too. Here is an overview of the amounts of Melatonin found in different types of cherry products:

Montmorency tart cherries: 14ng/g Balaton cherries: 2ng/g Tart cherry powder: 137ng/g Cherry pie filling: 11ng/g

As you can see by the comparison above, tart cherry powder is potent source of this Melatonin. In addition, it is very convenient to take with you during business travel, the family vacation or simply after a busy day and stressful day. So if you are looking a natural source of Melatonin eating fresh cherries is always a good choice, especially during the summer harvest. However if you are looking for a year round source of Melatonin, consider tart cherry powder.

In addition to taking tart cherries here are some helpful ideas to help you get a good night's sleep:

Establish a bedtime routine: read a book, take a bath or do something calming and relaxing before bed

Don't eat big meals before bed but don't go the bed hungry

Avoid caffeine, nicotine and alcohol before bed. These foods and substances lead to a disruptive sleep patterns.

Eliminate all light pollution in your bedroom. Close all of your curtains and close your door to stop light from entering your room during the night.

If you don't fall asleep within the first 30 minutes, get up and read or do something relaxing. Make sure to keep the lights low during the night so your Melatonin level is not affect by light.

Eat a handful of tart cherries or take tart cherry capsules an hour or so before bed. This will allow the Melatonin to work into your body.