Trouble Sleeping? Try Stocking Up on These 12 Foods That Are Naturally High in Melatonin

Hormones get a bad rap—hearing the term "hormonal" tends to be relegated to emotions, such as stress, anxiety, and PMS. This is unfortunate, considering the fact that there are plenty of feel-good hormones, from dopamine, oxytocin, and serotonin to melatonin, a hormone known for its ability to signal to the brain that it’s time to go to bed.

While all four of these stress-soothing hormones are produced naturally by the body, melatonin stands out for one big reason: It's more popular than ever in supplement form. Makes sense, as a variety of lifestyle factors can impede its production (and who doesn't have issues falling or staying asleep these days?).

And while you're likely well-aware of melatonin as an alternative to prescription sleep aids, it's important to note that there are a number of foods with melatonin.

How melatonin affects the body

As you might have guessed at this point, melatonin is a hormone produced in the brain. As light decreases, our levels of melatonin increase, helping us fall asleep.

“While melatonin is best known for regulating our circadian rhythm, it also has antioxidant properties⁶,” says Leila Page, RD, dietitian at OC Nutrition Coaching. “The body makes melatonin on its own, however some individuals may benefit from taking additional melatonin, especially if they are having issues falling asleep.” (If you’re curious to see where your starting off point is, some integrative health professionals offer testing of melatonin levels.)

It's important to note, however, that the body will process natural forms of melatonin—from foods, for example—very differently than melatonin in supplement form.

“The impact of [melatonin-rich foods] on our internal melatonin levels varies with how much we eat, the time of the day we eat them, and whether we eat them in combination with anything else,” behavioral sleep specialist Carleara Weiss, PhD, a sleep science advisor for Aeroflow Sleep, previously told Well+Good. Although there haven’t been any negative side effects¹ observed in people consuming drinks or foods with melatonin, it's still good to keep this in mind when upping your intake of foods with melatonin.

12 foods high in melatonin that may help you sleep

While there is still limited scientific research² regarding exactly how much melatonin is found in particular foods, there are a few foods known to be particularly high in the hormone. Below, registered dietitians highlight 12 of the foods known to be among the highest in melatonin.

1. Tart cherry concentrate

Tart cherry concentrate is the super-charged version of tart cherry juice. Just two tablespoons of concentrate has the juice of over 60 cherries. Dawn Blatner, RD, suggests creating a “natural jello shot” by mixing two tablespoons of tart cherry concentrate with a tablespoon of chia seeds and chilling the mixture in the fridge before downing it with your dessert. Even easier? A sleepy girl mocktail. Cheers!

2. Pistachios

Pistachios are one of the best foods for better sleep, according to dietitians. “On average, the amount of melatonin present in pistachios is among the highest found in food at about 6.6 milligrams per one-ounce serving, or about 49 nuts,” Frances Largeman-Roth, RDN, author of Smoothies & Juices: Prevention Healing Kitchen, tells Well+Good. “If you’re trying to test out pistachios for sleep, eat a serving—1/4 cup—an hour before bed. Do this each night for two weeks, and keep a sleep journal to track how it makes you feel, and whether you notice any difference in your ability to fall or stay asleep at night."

An easy way to pack in pistachios is by making a batch of these honey nut bars, which were concocted by nutrition coach and Barry's Bootcamp instructor, Sashah Handal. They were conceived as a morning pick-me-up, but work just as well as a cozy after-dinner dessert or late-night snack. Plus, they’re made with the exact amount of pistachios recommended for optimal snoozing.

3. Eggs

Eggs are one of the most versatile ingredients, which is why we love any breakfast-for-dinner recipe that celebrates eggs. The good news is that they're also a food that may make you sleepy. "Eggs are a surprising source of melatonin, a hormone that plays a crucial role in regulating our sleep cycle. Including eggs in your diet can contribute to improved sleep quality and duration, making them an excellent choice for those looking to enhance their dietary intake with sleep-supportive nutrients," says Charleston-based registered dietitian Lauren Manaker, RDN.

In addition to the melatonin, Manaker says eggs are high in tryptophan—an amino acid that the body uses to produce serotonin—that plays a key role in sleep regulation. "Serotonin is subsequently converted into melatonin, the hormone directly responsible for sleep cycles," she says. To boost the nutrition payoff of eggs even more, you can also opt for a delicious egg-starring recipe loaded with anti-inflammatory spices, like an Instant Pot egg biryani, to pack in your pre-slumber melatonin.

4. Milk

Finally, an excuse to make that turmeric-rich Golden Milk drink you’ve heard so much buzz about! Or you can keep it simple and pour yourself a simple good ‘ol glass of warm milk (nope, not an old wives' tale). Note you’ll want to use ​​cow’s milk as it contains the highest amounts of melatonin.

5. Salmon

From a salmon bowl to salmon curry to a simple olive oil and lemon glaze, there are so many easy and delicious ways to prepare salmon. Feeling lazy? Canned salmon is underrated.

6. Pomegranates

According to Manaker, pomegranates are one of the best fruits that will help you sleep. "Pomegranates are brimming with nutritional benefits, and have been linked to improved sleep quality³. This fruit contains high levels of magnesium, an essential mineral that plays a pivotal role in supporting deep, restorative sleep," Manaker says.

Keep in mind that magnesium also plays an important role in the production of melatonin. So, how do magnesium vs. melatonin for sleep compare? "They act together to support the regulation of sleep patterns and promote better sleep quality," Manaker says.

Plus, she notes that pomegranates are also a great source of antioxidants that help combat stress and reduce inflammation. "This can further enhance the body's ability to relax and drift into a peaceful slumber," she adds.

7. Grapes

Grapes, particularly their skins, are another great source of melatonin. "This natural occurrence of melatonin in grapes can contribute to improved sleep patterns when consumed as part of one's diet," Manaker says.

Additionally, the fruit contains resveratrol, which can support brain health and aid in sleep regulation. "Plus, the antioxidants in grapes help combat oxidative stress and inflammation, factors that can interfere with a good night's sleep."

8. Mushrooms

"Mushrooms, particularly varieties, like reishi, are known for their potential to support better sleep," Manaker says. "Rich in compounds that can help the body manage stress and achieve a state of calm, mushrooms may enhance the quality of sleep. These natural adaptogens work by regulating cortisol levels, which, in turn, can normalize sleep patterns, making it easier to fall asleep and stay asleep through the night," she adds.

Manaker recommends making mushroom tacos or burgers at least once a week to help support melatonin production.

9. Kiwi

Kiwis contain a bevy of nutrients, one of them being melatonin. "Studies have shown that consuming kiwifruit before bed can improve sleep quality and duration⁴, making it a beneficial addition to the evening routine for those struggling with sleep-related issues," Manaker says. The study showed that consuming kiwi for four weeks resulted in better sleep onset, duration, and efficiency among adults with sleep disturbances. Just remember to keep the skin on, if you want to reap all of its gut-healthy benefits.

10. Roasted soy nuts

According to Manaker, soy nuts are a crunchy, satisfying snack, and an unexpected source of melatonin. "For postmenopausal women, the isoflavones found in soy nuts may influence sleep quality ⁵through their effect on estrogen receptors, potentially improving the regulation of sleep cycles. Additionally, soy nuts are a source of magnesium, a mineral known for its sleep-enhancing properties," she says.

11. Goji berries

Goji berries are linked to promoting a good night's sleep due to their high antioxidant levels, including melatonin and magnesium, that may help improve sleep quality, Manaker explains. They also work great as a yogurt topping or for making a melatonin-rich oatmeal recipe.

12. Strawberries

Manaker says that strawberries contain a wealth of nutrients that support healthy sleep patterns. "Notably, they are a source of magnesium and potassium, minerals that have been linked to improved sleep quality by aiding muscle relaxation and nervous system function," she says.

In terms of melatonin, Manaker says they aren't as high in the nutrient as some of the other options on the list, but they certainly won't hurt. "Plus, the antioxidants and vitamins found in strawberries can also help reduce stress and inflammation, contributing to a more restful night's sleep," Manaker says. Sleepytime strawberry shortcake parfait, anyone?

FAQ

What are signs of low melatonin levels?

According to Amy Shapiro, RD, of Real Nutrition in New York City,  there are many signs that can indicate low levels of melatonin. This may include:

• Sleep disturbances
• Mood disturbances
• Irregular sleep patterns (waking up frequently throughout the night or experiencing fatigue during the day)
• Delayed sleep-wake phase (naturally going to bed and waking up later than your typical sleeping schedule)
• Weakened immune function (increased susceptibility to infections and illness)

What can cause low melatonin levels?

Shapiro also explains that there are many factors that can contribute to low levels of melatonin. This may include:

• Age (melatonin production tends to decrease with age)
• Irregular sleep schedules (frequent traveling across different time zones or shifting work schedules)
• Chronic stress
• Environmental causes (pollutants, chemicals, or toxins that may interfere with melatonin production)
• Medications (certain types like NSAIDs or antidepressants)
• Sleep disorders (insomnia, sleep apnea, and mood or neurological disorders that may interfere with sleep)
• Excess caffeine or alcohol consumption
• Lack of physical activity or irregular eating patterns

When should you consume melatonin-rich foods for better sleep?

“All of the aforementioned foods may help you sleep by increasing circulating melatonin levels in your body since consuming melatonin from food has been found in studies to be an effective option for improving sleep¹,” Page says. “With food very rich in melatonin, such as tart cherry concentrate and pistachios, you may feel an effect after just 30 minutes.”

When should you include a melatonin supplement in your routine?

If you’re still finding it hard to get one of these foods on a particular day, Page notes that melatonin supplements are non-habit-forming, so they can be consumed as needed to support sleep and there are a wide range of doses that can be used to enhance sleep. “Some people may notice a difference by taking 0.5 mg before bed, while other individuals may need a higher dose, 5 mg for instance,” says Page. For most people, small doses between 1 and 3 mg will be effective. Always start with a low dose (0.5 to 1 mg) and slowly increase until you get the desired effect.

“Having one serving 30 to 60 minutes before bed can enhance sleep. I like Pink Stork’s melatonin gummies because they combine the hormone with passionflower, which is also known to support sleep.” This option has 2 mg of melatonin per serving.

Bottom line

That said, it’s always recommended starting with a food-first approach and then, if that doesn’t work, you may want to consider starting with a low dose of melatonin in supplement form and slowly working your way up. Note to always be sure to consult with a physician, dietitian, or sleep specialist first, as melatonin supplements can impact certain conditions and interact with some medications.

Sleep still on your mind? Check out these three myths about eating and sleep (that are false!) dietitians want you to know.

—reviewed by Angela Holliday-Bell, MD

How to make a melatonin-rich snack: