Eating for Better Sleep: 10 Foods High in Melatonin

Tart Cherries:

Tart cherries, especially Montmorency cherries, are one of the best food sources of melatonin. Drinking tart cherry juice or eating fresh or dried cherries may help improve sleep quality.


Walnuts contain melatonin and are also rich in healthy fats, magnesium, and fiber, which can promote relaxation and better sleep.


Almonds are a good source of melatonin, as well as magnesium and protein, which can support relaxation and help regulate sleep.

Fatty Fish:

Certain fatty fish like salmon, tuna, and trout contain omega-3 fatty acids, which can increase melatonin production and improve sleep quality.


Kiwi is rich in antioxidants, vitamins, and minerals, including vitamin C and serotonin, which may help regulate the sleep-wake cycle and improve sleep onset and duration.


Bananas contain tryptophan, an amino acid that the body converts into serotonin and then into melatonin. Eating a banana before bed may promote relaxation and better sleep.


Oats are a good source of melatonin and also contain complex carbohydrates, which can help regulate blood sugar levels and promote relaxation before bedtime.


Certain types of rice, such as jasmine rice and long-grain rice, have a high glycemic index, which can promote the production of tryptophan and serotonin, leading to better sleep.


Tomatoes are a natural source of melatonin and also contain other sleep-promoting nutrients like vitamin C and potassium.


Barley is rich in melatonin and fiber, which can promote feelings of fullness and help stabilize blood sugar levels, leading to better sleep.