Have you ever had coffee too late in the day and ended up waking up at 2 a.m., regretting your earlier decision? Or have you ever tossed and turned all night with a belly full of a hearty meal? We’ve all been there. What we eat and drink can influence how quickly we fall asleep, how long we sleep, and its overall quality.
This is where melatonin comes in. Melatonin is a hormone produced by the brain, which regulates our internal clock or circadian rhythm. “The body produces melatonin in response to darkness, which helps you fall asleep. Levels decrease in the morning, which helps you wake up,” says Gillean Barkyoumb, MS, RDN, registered dietitian nutritionist and founder of What’s for Dinner Club.
Melatonin is available in supplement form but is also found naturally in foods. Melatonin supplements are available in a wide range of doses, typically from 1 milligram (mg) to 10 mg. However, it is important to note that there is no official recommended dose or universally accepted upper limit. Therefore, it is important to consult your doctor to determine the safe and appropriate dosage for your individual needs.
Some foods naturally contain melatonin, which is measured in nanograms per gram (ng/g), or one billionth of a gram. However, these foods have a significantly lower content concentrations of melatonin than supplements. For this reason, it would be almost impossible to consume enough melatonin from food sources alone to reach the levels found in a supplement. But the benefit of incorporating more food sources of melatonin is that you not only get a small, safe dose of melatonin, but you also get the benefits of other nutrients found in those foods. Plus, since your body produces melatonin, you probably don’t need high doses of it.
Although taking a supplement or eating melatonin-rich foods won’t put you to sleep, it signals the brain to start relaxing and preparing for sleep. Below, we highlight the top 7 melatonin-rich foods and show you how to easily add them to your diet for a restful night’s sleep!
1. Pistachios
Melatonin concentration: 233,000 ng/g
Break up some pistachios for a bedtime snack. Pistachios contain the highest amount of melatonin compared to other nuts and offer a source of plant-based protein. Barkyoumb says: “Roasted nuts can lower your melatonin levels, so it’s best to stick to raw options. If you’re a late-night snacker, consider a nut-filled trail mix to help you get a good night’s sleep. Pistachios are also a source of magnesium and vitamin B6, which are associated with better quality sleep.
Enjoy pistachios by the handful, add them to yogurt or break off a piece of our Strawberry Pistachio Yogurt Bark for a delicious bedtime treat.
2. Tart cherries
Melatonin concentration: 13.46 ng/g
Tart cherries can help you zzz. Bianca Tamburello, RDN, of FRESH Communications, says, “There is evidence supporting the potential sleep benefits of tart cherry juice found in the popular TikTok drink called the ‘sleeping girl mocktail.’ Tart cherries offer a significant amount of melatonin and tryptophan. Studies show that consuming tart cherries can improve total sleep time and quality.
You can find tart cherries fresh during the summer months, and they are also available year-round frozen, dried, and in juice form. Tamburello suggests, “Combine tart cherry juice with sparkling water for a sparkling nightcap to promote sleep and hydration,” like our Tart Cherry Night Mocktail. Or are you looking for a sweet and nutritious treat? Prepare this beautiful tangy cherry cream.
3 eggs
Melatonin concentration: 1.54 ng/g
Whether you like them scrambled, easy, or hard-boiled, eggs offer nap-promoting benefits. “It may seem counterintuitive to eat eggs in the morning since they contain melatonin, but melatonin can also act as an antioxidant and is involved in immune health and stress management. It not only serves to promote the sleep !” Barkyoumb said. Eggs contain proteins, minerals and vitamins like vitamin D. Research shows that low levels of vitamin D are linked to poor sleep quality, so keep your levels within the normal range by cracking an egg or two.
For healthy on-the-go meal options, use eggs in our classic Cobb Mason Jar Salad or our Spinach and Feta Scrambled Egg Pita.
4. Pineapple
Melatonin concentration: 0.28 ng/g
This juicy tropical fruit is not only deliciously sweet, it’s also a natural source of melatonin. Science shows that eating pineapple can boost the production of serotonin and tryptophan, which are involved in melatonin production. Plus, pineapple is packed with immune-supporting vitamin C, which also helps increase serotonin, making it a feel-good treat.
Enjoy our refreshing and nutritious cherry-pineapple smoothie or our beautiful pineapple cream.
5. Salmon
Melatonin concentration: 0.21 ng/g
If salmon is one of your favorite seafood, you may be happy to know that it can help you fall asleep. “Often known as a nutritional powerhouse for its high levels of omega-3 fatty acids, quality protein and vitamin D, salmon is also naturally rich in melatonin. Drinking salmon with dinner might help you sleep better,” says Tamburello. Research also suggests that the omega-3 fatty acids DHA and EPA found in oily fish like salmon may improve sleep quality. Additionally, a 3 oz. Sockeye salmon fillet is an excellent source of vitamin D, a vitamin linked to better sleep when levels are sufficient.
Make salmon part of your weekly menu: add it to tacos at taco night, make delicious salmon burgers, or make our hearty salmon rice bowl.
6. Milk
Melatonin concentration: 0.12 pg/mL
Have you ever wondered why warm milk has become a bedtime tradition? There’s actually some science behind it! “Milk contains both melatonin and tryptophan, the same amino acid found in turkey that makes us sleepy after a hearty Thanksgiving meal,” says Barkyoumb. This amino acid helps the body produce melatonin, the sleep hormone, and serotonin, a feel-good hormone that also promotes relaxation and sleep.
Beyond melatonin, milk offers another sleep benefit. One cup provides 50% of your daily vitamin B12 needs. Research indicates that low B12 levels may be linked to sleep disorders like insomnia. Finally, incorporating a nighttime routine, like relaxing with a cup of warm milk before bed, can signal to your body that it’s time to wind down and prepare for sleep.
Enjoy the milk cold, warm or frothy and add it to your favorite herbal tea or hot chocolate. for a comforting and sleep-promoting drink.
7. Nuts
Melatonin concentration: 0.04 ng/g
Have you ever noticed that walnuts are shaped like little brains? They actually offer brain and sleep benefits! Studies show they can help support cognitive function and memory and also contain melatonin. A small study found that participants who ate nuts for eight weeks saw improvements in sleep latency (the time it takes to fall asleep), total sleep duration, and daytime sleepiness.
Enjoy nuts by the spoonful, sprinkle them on cereal, or pair them with a banana for a healthy bedtime snack.
Precautions and Considerations
While incorporating melatonin-rich foods into your diet can be helpful for sleep, there are a few things to keep in mind. Timing matters; Tamburello recommends eating these foods 2 to 3 hours before bed. Eating too much or too close to bedtime can prevent high-quality rest and make it more difficult to fall asleep.
Also avoid sleep disruptors like alcohol and caffeine closer to bedtime. As Barkyoumb points out, alcohol can actually decrease melatonin levels. So, stick to the recommended amount of alcohol and caffeine per day.
The essential
Many delicious and nutritious foods are naturally high in melatonin, including nuts, pistachios, pineapple, tart cherries, salmon, milk and eggs. These foods offer sleep-promoting benefits while also providing essential vitamins, minerals, fiber and protein. Instead of relying on sleeping pills, consider incorporating these healthy options into your diet for a more natural approach to better sleep.