8 Foods High in Melatonin for Better Sleep

Having trouble sleeping and wondering what foods have melatonin that might help? You’re not alone. Many of us seek natural solutions for better rest, and one gentle approach is to add foods with melatonin into our diet. Melatonin is the hormone that regulates our sleep-wake cycle, and certain foods contain small amounts of it or compounds that support its production. Unlike a strong supplement, natural melatonin foods won’t knock you out immediately, but they may help signal your body that it’s time to wind down. Combined with a consistent bedtime routine (think dim lights and no screens before bed) and good sleep hygiene, these melatonin-rich bites can support better sleep over time.

Note: Food-based sources of melatonin are gentle and not meant to induce sleep directly – rather, they support your body’s own sleep regulation. Ready to learn which foods to reach for? Below is a list-style guide to 8 melatonin-rich foods and how they might help you catch those zzz’s.

1. Tart Cherries 

Tart cherries (especially Montmorency cherries) are one of the most celebrated fruits with melatonin. Not only do they naturally contain melatonin, but they’re also rich in antioxidants. In fact, research has shown that drinking tart cherry juice can increase melatonin levels and even improve sleep duration and quality in adults. Enjoy a serving of tart cherries as an evening snack or a small glass of tart cherry juice about an hour before bed. Many people find this ritual helps signal bedtime. Just be mindful of sugar if you opt for juice – keep it to a small glass (4-8 ounces) of 100% tart cherry juice so you get the benefits without a sugar rush at night.

2. Warm Milk 

There’s a reason a warm glass of milk is a classic bedtime remedy. Cow’s milk naturally contains melatonin, and it’s also rich in tryptophan – an amino acid that the body uses to produce serotonin and melatonin. In fact, milk is one of the best dietary sources of melatonin. Sipping on warm milk in the evening can have a calming effect, helping you relax before bed. The warmth is soothing, and knowing you’re getting a dose of sleep-supporting nutrients can put your mind at ease. (Fun fact: Milk taken from cows at night has been found to have higher melatonin levels than daytime milk, but any milk you drink warm can be part of a comforting nighttime routine.) If you’re lactose intolerant or avoid dairy, you can get similar tryptophan benefits from soy milk or other protein-rich alternatives – just watch for added sugars in flavored non-dairy milks.

3. Almonds 

Almonds are a tasty, nutritious nut — and they also happen to be a melatonin-rich food. Most nuts contain some melatonin, but almonds (along with pistachios) are particularly noted for their high melatonin content. Just an ounce of almonds (a small handful) provides a mix of melatonin and magnesium. Magnesium is a mineral that supports muscle relaxation and stress reduction, which is one reason almonds have a reputation for promoting restful sleep. Having a few almonds as an after-dinner snack or added to your evening yogurt can gently boost your melatonin levels and help relax your body. Plus, almonds’ healthy fats and protein make them a satisfying snack that won’t spike your blood sugar before bed.

4. Walnuts 

Walnuts are another melatonin rich food to keep in your pantry. Researchers have found that walnuts contain a fair amount of melatonin that is absorbed by the body when eaten. So, a handful of walnuts in the evening could slightly increase your circulating melatonin. Walnuts are also high in omega-3 fatty acids, which support brain and heart health, and may indirectly benefit sleep by reducing inflammation. Enjoy walnuts on their own, sprinkled over a salad, or blended into a small smoothie at night. While munching on walnuts isn’t a knock-out pill, it offers a package of sleep-friendly nutrients that, over time, can support your overall sleep quality. Think of it as nature’s little nightcap in nut form!

5. Kiwi Fruit 

Kiwifruit might be a surprise on this list, but this sweet-tart fruit has some sleep-supporting tricks up its sleeve. Kiwis contain antioxidants and serotonin (a neurotransmitter that can convert to melatonin in the body). There’s even research suggesting that eating kiwi before bed may help you fall asleep faster and stay asleep longer. In one study, adults who ate two kiwis one hour before bedtime every night for 4 weeks experienced improved sleep onset and longer sleep duration. How might kiwi help? It’s thought that kiwi’s high antioxidant levels, serotonin content, and folate all play a role in promoting restful sleep. Kiwi also contains a small amount of melatonin. Enjoy 1-2 kiwi fruits in the evening (they’re delicious on their own or mixed into a light yogurt). They’re a gentle, natural dessert that might just help you doze off more easily.

6. Oats (Whole Grains) 

A cozy bowl of oatmeal isn’t just good for your heart – it might help your sleep, too. Whole oats are a grain naturally high in melatonin and also a source of tryptophan. That means oats provide building blocks for your body to produce more melatonin and serotonin on its own. A small serving of oatmeal in the evening can warm you up and keep you satisfied through the night, preventing midnight hunger pangs. To keep it sleep-friendly, prepare your oats with milk (for extra melatonin and protein) and top with sleep-supporters like almond slices or tart cherry pieces. The complex carbohydrates in oats can also help tryptophan have a calming effect by increasing its availability to the brain. Just avoid loading your oatmeal with too much sugar; instead, sweeten it naturally with a few fruit slices or a drizzle of honey.

7. Bananas 

Bananas are famous as a natural bedtime snack, and there’s science behind the tradition. Bananas contain a bit of melatonin themselves, along with other nutrients that support sleep: tryptophan, vitamin B6, potassium, and magnesium. Vitamin B6 helps convert tryptophan into serotonin (which can then convert to melatonin), and magnesium is a known muscle relaxant that can calm the body. Eating a banana about an hour before bed is an easy way to give your system these sleep-friendly nutrients. It’s practically a pre-packaged nighttime goodie! For an extra sleep boost, some people enjoy a “banana tea” – steeping a whole banana (peel and all) in hot water to sip the magnesium-rich water (be sure to wash the banana peel first). Even just eating the fruit, though, can satisfy late-night sweet cravings in a healthy way and help prepare your body for rest. Try pairing a banana with a few almonds or a tablespoon of peanut butter for added protein and melatonin.

8. Goji Berries 

Goji berries, the bright red-orange berries often praised as a superfood, are one of the most melatonin-rich fruits around. Studies indicate that goji berries are powerful sources of natural melatonin, containing high levels compared to many other fruits. In traditional Chinese medicine, goji berries (also called wolfberries) are used to support overall health and relaxation. You can find dried goji berries in most health food stores – they look like little raisins. Enjoy them as a handful on their own, trail-mix style, or brew them as a caffeine-free evening tea. Goji berries are also packed with antioxidants like vitamin C and carotenoids, which support immune health. While nibbling a few gojis in the evening isn’t a guaranteed lights-out, it’s a smart way to add natural melatonin to your diet and potentially help your body’s sleep cycle. As with all these foods, the effect is gentle and cumulative – but every bit helps when you’re aiming for better sleep!

Making the Most of Melatonin-Rich Foods

Incorporating these natural melatonin foods into your diet can be a delightful way to support your sleep health. They’re nutritious, flavorful, and give your body raw materials to work with as it regulates your circadian rhythm. Remember, however, that diet is just one piece of the puzzle. For the best results, pair these foods with healthy sleep habits. That means keeping a consistent bedtime, creating a calm environment, and avoiding sleep disrupters (like caffeine late in the day or screen time in the hour before bed). And if you’re not sure how to tell if your current sleep is truly restorative, you might explore the common signs you’re not sleeping well enough to see what can be improved.

By enjoying these melatonin-rich foods and embracing a holistic approach to sleep, you’re empowering yourself to get better rest naturally. Over time, small changes like an evening cherry juice or a handful of almonds can make a difference in how quickly you fall asleep and how refreshed you feel in the morning. Here’s to sweet dreams and gentle nights! And for more inspiration on living a healthier lifestyle, explore the rest of the HealthVape blog for articles on relaxation, sleep, and wellness.