Melatonin is a hormone that helps regulate your circadian rhythm (sleep-wake cycle), and eating foods that boost melatonin can greatly improve sleep quality.
💤 12 Foods with Melatonin for Better Sleep
1. Tart Cherries
- Why: One of the best natural sources of melatonin.
- How: Drink tart cherry juice or eat a handful before bed.
2. Almonds
- Why: High in magnesium and melatonin.
- How: Eat 8–10 raw or roasted almonds as a light snack.
3. Walnuts
- Why: Contain melatonin and omega-3 fatty acids, which support brain health and sleep.
- How: Add to salads or eat a small handful after dinner.
4. Milk
- Why: Naturally contains melatonin and tryptophan (a sleep-inducing amino acid).
- How: Drink warm milk before bed.
5. Oats
- Why: Good source of melatonin, along with complex carbohydrates that help serotonin production.
- How: Eat a small bowl of oatmeal with banana slices or nuts.
6. Bananas
- Why: Rich in magnesium, potassium, and tryptophan, helping the brain produce melatonin.
- How: Eat one banana 1 hour before sleep.
7. Kiwi
- Why: Contains serotonin and antioxidants, known to improve sleep onset and duration.
- How: Eat 1–2 kiwis before bed.
8. Rice (especially Jasmine rice)
- Why: Promotes insulin production and tryptophan availability, leading to more melatonin.
- How: Eat a small portion with dinner, ideally 3–4 hours before bed.
9. Tomatoes
- Why: Contain melatonin and lycopene (an antioxidant that also helps with sleep).
- How: Include in salads or light soups for dinner.
10. Corn
- Why: Contains small amounts of melatonin.
- How: Add to dinner dishes like rice, salads, or soups.
11. Pistachios
- Why: Exceptionally high melatonin content compared to other nuts.
- How: Eat 10–12 pistachios before sleep (unsalted is best).
12. Grapes (especially red or black varieties)
- Why: Natural source of melatonin.
- How: Eat a small bowl of fresh grapes or drink 100% grape juice with no added sugar.
✅ Bonus Tips for Best Results:
- Eat these foods 1–2 hours before bedtime.
- Combine with a relaxing bedtime routine (dim lights, no screens, light stretching).
- Avoid caffeine, alcohol, and heavy meals in the evening.