Eat These Foods High in Melatonin for Better Sleep


Good sleep is an important factor in overall health. And many people have trouble sleeping well at night. So, we’ve put together a list of our favorite foods high in melatonin for better sleep and got to work! Take a look, and then please share your thoughts below!

What is Melatonin?

Melatonin is a metabolite of the hormone serotonin, which is made by a small gland in the brain called the pineal gland. Melatonin is primarily released at night and helps regulate circadian rhythms, mainly those associated with sleep. Melatonin levels naturally decrease with age and some people experience insomnia when they don’t make enough melatonin. It has been found to help treat sleep disorders such as sleep apnea and restless leg syndrome, as well as other disorders like schizophrenia and Alzheimer’s disease. In addition to its role in helping people fall asleep faster, melatonin also plays an important role in regulating brain activity during periods of rest or low levels of light exposure.

What Food Contains Melatonin?

I’ve written an earlier article on the most effective foods to sleep with that focuses on essential nutrients that aid in sleep and the types of foods you should avoid to ensure a better night’s rest. In addition, I’ve mentioned the Mediterranean Diet and how it’s been linked to better quality sleep. This time, we’ll focus on certain foods which naturally contain melatonin and other sleep-promoting substances.

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Warm milk can be a well-known, well-used sleeping aid, and for the right reason! Milk is among the top sources of Melatonin. It also has tryptophan, an amino acid that boosts the concentration of serotonin as well as melatonin. This assists in getting you to sleep more easily.

It is interesting to note that milk from cows who were milked during the night might have greater amounts of melatonin than those from cows that were milked during the daytime. This is due to the fact that like us other animals, they produce more melatonin in the evening when they are preparing to sleep. This increases melatonin levels then goes to the milk.

However, it is difficult to determine the milk carton’s level of melatonin at a glance, nor can you tell whether it was the case that your cow had milked during the day or at night. However, whether the cow was milked in the day or at night, milk is an excellent source of melatonin, a natural substance. If you’re lactose intolerant, it is possible to cut out the milk, but there are plenty of alternatives for those who are.


Cashews, and almonds have melatonin in them, however pistachios contain an increased amount than other varieties. Pistachios also contain vitamin B6 That can help convert tryptophan into the hormone melatonin. Pistachios are excellent sources of fiber as well as omega-3 fatty acids; they are connected to better sleep quality as well as antioxidants.

Fatty Fish

Fatty fish such as tuna and salmon aren’t just melatonin-rich however, they’re also high in vitamin B6 and omega 3 fatty acids magnesium, vitamin D-All which are crucial in regulating serotonin levels, encouraging good sleep, and greater performance during the daytime.

One study showed that those who ate three meals of salmon each week had better sleep and performed better during the day in comparison to those who didn’t.


There are many different kinds of carbohydrates that aren’t in the same way. While some carbs like sugary or junk food drinks could affect the quality of your sleep, rice doesn’t. The carbohydrate content of rice is favorable to sleep, along with its tryptophan and melatonin content.

What you eat when you consume carbohydrates could be more important than the carbs in themselves, however. For example, sweets before bed can negatively affect your sleep, while consuming rice with a tryptophan-containing protein, such as salmon, may encourage better sleep. Further research is required to find out what effects various carbohydrates can have on your sleep, however, you should be sure to eat healthier, more complex carbohydrates in preference to refined carbs. It will also keep you productive for the day.


Similar to rice, oats can be a “good” carbohydrate that can aid in better sleep. Oats in their whole form are a fantastic source of melatonin and tryptophan, too. Oats also contain B vitamins, fiber, and minerals. Oatmeal is a fantastic breakfast option and is an excellent option to aid in sleeping too!


Mushrooms are high in melatonin. They also contain tryptophan. They’re also excellent sources of protein, fiber, and antioxidants. If you prefer portabellas or button mushrooms, or even their more exotic cousins All kinds of mushrooms offer the same sleep and health benefits.


It doesn’t matter if you prefer it plain or in the cob or in the cup, it is yet another rich in melatonin. Corn also contains tryptophan which is an excellent sleep aid. Corn is also rich in antioxidants, vitamin C, magnesium as well as fiber.


Bananas are a remarkably nutritious fruit. They contain melatonin and tryptophan Vitamin B6, as well as magnesium, all of which are good for producing serotonin, and aiding sleep.

Bananas are a different “good” carb that can help you not only sleep but also make you feel more alert throughout the daytime. The reason is that bananas are complex carbohydrates, which provide you with energy throughout the day.

In the event that you simmer the banana to create my banana-flavored tea, the skins are rich in magnesium, which is extremely beneficial to sleep. Although it might sound strange, the taste of banana tea is quite delicious. Also choose the right pillow for better sleep.


Melatonin is a hormone that helps regulate the body’s natural sleep-wake cycle. The foods we’ve listed are all high in melatonin and can help you get a good night’s sleep. If you have trouble sleeping, try incorporating some of these foods into your diet and see if it makes a difference.

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