1. Tart Cherries
Especially Montmorency tart cherries — one of the richest natural food sources of melatonin. Often consumed as juice before bed.
2. Walnuts
Contain small amounts of melatonin and healthy fats that support sleep regulation.
3. Almonds
Rich in magnesium, which helps relax muscles and supports melatonin production.
4. Pistachios
Among the highest melatonin-containing nuts.
5. Kiwi
Studies suggest eating kiwi before bed may improve sleep onset and duration.
6. Bananas
Contain magnesium and tryptophan, which help your body produce melatonin.
7. Oats
Naturally contain small amounts of melatonin and help increase serotonin.
8. Milk
Provides tryptophan and calcium, both involved in melatonin production.
9. Chamomile
Herbal tea made from Matricaria chamomilla may promote relaxation and sleep quality.
10. Goji Berries
Contain measurable levels of melatonin and antioxidants.
11. Rice (especially white rice)
High–glycemic carbs may help tryptophan enter the brain more easily.
12. Tomatoes
Contain small amounts of melatonin and antioxidants like lycopene.
💡 Helpful Tip
Melatonin-rich foods work best when:
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Eaten 1–2 hours before bed
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Combined with a consistent sleep schedule
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Paired with low light exposure at night
If you’d like, I can suggest a simple “sleep snack” combo using a few of these ingredients.