It’s common to reach for the melatonin pills or gummies when struggling to fall asleep, but did you know there are actually many foods that contain high amounts of the sleep aid? Certain fruits, nuts, and even grains contain melatonin and can support a restful night’s sleep.
In this article, we’ll highlight some of the best melatonin-rich foods to incorporate into your diet. Then, we’ll explore other natural strategies to enhance melatonin production, helping you build a wellness routine that promotes deep, restorative sleep.
Together we will:
- Discuss different food choices that are contain melatonin
- Other options for including melatonin in your wellness routine
Let’s dive in for a better night’s sleep!
Food Options That Are Great Sources of Melatonin
Gain Sleep Support Naturally With Some of These Drinks, Snacks, and/or Meals!
Combining a healthy diet with foods containing melatonin should result in a more restful sleep. Many plant-based foods contain melatonin, along with other sleep-supporting nutrients like magnesium and tryptophan, which help the body produce melatonin more efficiently. Here are some of the best melatonin-rich foods to incorporate into your meals and snacks:
- Tart Cherries – whether by eating the fruit by itself, or consuming them in juice form, tart cherries are one of the richest natural sources of melatonin. Studies have shown that drinking tart cherry juice can improve sleep duration and quality, making it a great nighttime beverage choice.
- Pistachios – Among all nuts, pistachios have the highest melatonin content. They are also packed with magnesium and vitamin B6, both of which help regulate sleep hormones. A small serving before bed may help you unwind.
- Rice – Certain types of rice, particularly jasmine rice, have been linked to improved sleep quality, despite not being commonly associated with melatonin. This can promote the release of tryptophan and melatonin, making rice-based meals a good option for dinner. Studies have shown that the melatonin content in rice can vary depending on factors such as: variety, growing conditions, and processing methods.
- Fatty Fish – fish like salmon and tuna are good sources of melatonin and also contain valuable nutrients like omega-3 fatty acids, vitamin D, and vitamin B6, which can contribute to better sleep and overall health.
- Goji Berries – These China-native plants have been revered for their anti-aging effects, and are a great, natural source of melatonin. They are rich in antioxidants and fiber, so they are a great addition to your diet even without the added sleep benefits.
- Milk – A warm glass of milk before bed has long been a traditional remedy for better sleep, and for good reason! Milk contains melatonin, along with tryptophan, an amino acid that helps the body produce more melatonin and serotonin. Drinking milk in the evening may promote relaxation and improve sleep quality.
- Eggs – Eggs are one of the best animal-based sources of melatonin. They are also rich in tryptophan, vitamin D, and essential amino acids that contribute to overall sleep health. Including eggs in your diet, whether at breakfast or dinner, can help support natural melatonin production.
- Grapes – This fruit contains small amounts of melatonin, making them a refreshing and light snack before bedtime. Red and black grape varieties tend to have the highest concentrations. Melatonin is mainly found in the skin of the grape, which is why it remains present in juices and wines.
- Tomatoes – Tomatoes are another plant-based source of melatonin. Adding them to your diet, in salads, sauces, or juices, can contribute to better sleep patterns over time. Studies have shown that tomatoes, particularly red varieties, contain melatonin.
By incorporating these foods into your diet, you can naturally support your body’s sleep cycle. Although these foods vary in melatonin content, they are all great ways to naturally support a healthy, restful sleep schedule.
Food, however, is just one part of the equation. Next, let’s explore other ways to enhance melatonin production and optimize your nightly routine for better rest.
Enhancing Your Wellness Routine
There are a Number of Ways to Incorporate Melatonin into Your Daily Regimen
While eating melatonin-rich foods is a great way to naturally support your sleep cycle, there are other effective ways to optimize melatonin production and improve sleep quality. From lifestyle habits to supplements, here’s how you can incorporate melatonin into your wellness routine:
- Be conscious of your light exposure – Melatonin production is highly sensitive to light, particularly blue light from screens. To support natural melatonin release, you should be aware of the screens you are looking at before bed. Try to limit screen use, or use bluelight glasses to block the effects. It is also worth dimming the lights in your home about an hour before bed, too.
- Reduce Caffeine and Alcohol Intake – Both caffeine and alcohol can interfere with melatonin production and disrupt sleep quality. Try to avoid caffeine in the afternoon and evening, and be mindful of alcohol consumption, as it can initially make you feel sleepy but later disrupt sleep patterns.
- Maintain a Consistent Sleep Schedule – Going to bed and waking up at the same time every day helps regulate your circadian rhythm, ensuring your body produces melatonin at the right times. Even on weekends, try to keep your sleep schedule consistent to avoid disrupting your natural cycle.
- Create a Relaxing Bedtime Routine – Engaging in calming activities before bed can help signal to your body that it's time to wind down. Consider:
- Reading a book.
- Practicing meditation or deep breathing
- Taking a warm bath
- Drinking a cup of herbal tea (like chamomile or valerian root)
5. Consider Melatonin Supplements – If you're struggling with sleep despite lifestyle changes, melatonin supplements may help. Try Dr. Emil’s EZ Doze Plus, a natural sleep aid supplement marketed for adults, containing ingredients like melatonin, to promote sleep and relaxation. This supplement will allow you to fall asleep faster and wake up more refreshed!
Incorporating melatonin into your wellness routine doesn’t have to rely solely on one change. By adjusting your diet, managing light exposure, and practicing healthy sleep habits, you can naturally enhance melatonin production and improve your sleep quality. Whether through food, lifestyle changes, or supplements, finding the right balance can help you achieve more restful and restorative sleep!
