Melatonin is famously known as the "sleep hormone." Your brain's pineal gland produces it in response to darkness, and it plays a central role in regulating your body's sleep-wake cycle. While many people turn to melatonin supplements for sleep issues, you might be surprised to learn that you can boost your levels naturally through your diet.
Incorporating foods rich in melatonin into your evening meal or as a bedtime snack can be a gentle and effective way to support your body's natural sleep processes. This guide highlights some of the best food sources of melatonin to help you eat your way to a more restful night.
"Before reaching for a pill, first look to your plate. Nature's pharmacy often holds the key to better sleep."
Top 7 Melatonin-Rich Foods for Better Sleep
Consider adding these foods to your grocery list to give your body a natural sleep boost.
1. Tart Cherries
Perhaps the most well-known natural source of melatonin, tart cherries (especially varieties like Montmorency) have been shown in studies to increase melatonin levels and improve both sleep duration and quality. A glass of tart cherry juice an hour or two before bed is a popular and effective choice.
2. Pistachios
Among nuts, pistachios stand out for having one of the highest concentrations of melatonin. A small handful of pistachios makes for a great bedtime snack. They also provide protein, fiber, and magnesium, which further supports restful sleep.
3. Milk
The age-old tradition of having a glass of warm milk before bed is backed by science. Milk is a good source of melatonin. It also contains tryptophan, an amino acid that the body uses to create more melatonin, providing a dual benefit.
4. Fatty Fish
Fatty fish like salmon and sardines are not only great sources of omega-3 fatty acids and Vitamin D, but they also contain a good amount of melatonin. Including fish in your dinner can contribute to better sleep regulation.
5. Goji Berries
These small, reddish-orange berries are considered a superfood for a reason. They have a high antioxidant content and are one of the best fruit sources of melatonin. You can eat them dried as a snack or add them to yogurt or tea.
6. Oats
A warm bowl of oatmeal isn't just for breakfast. Oats are a natural source of melatonin and are also rich in complex carbohydrates. Carbs can help make the amino acid tryptophan more available to your brain, further aiding in the production of serotonin and melatonin.
7. Eggs
Eggs are another surprising source of melatonin. They are also packed with protein and other nutrients, making them a nutritious option for a late dinner or even a savory bedtime snack.
How to Incorporate These Foods
The best approach is to include a variety of these foods in your regular diet. For a more targeted effect, consider having a small, melatonin-rich snack about an hour before you plan to go to sleep.
Remember, while these foods can help, they are most effective when combined with a consistent sleep schedule and good sleep hygiene. Use our sleep calculator to establish a healthy routine, and let these natural foods provide an extra layer of support for a deep and restorative night's sleep.