6 Foods That Naturally Contain Melatonin for a Better Night’s Sleep

Melatonin is a hormone your body naturally makes in response to darkness. It plays an important role in regulating your sleep-wake cycle. But things like exposure to light at night, getting older, and other factors can interfere with melatonin production. Fortunately, some foods naturally contain melatonin, and other foods can help your body make more of it. 

What are the top melatonin-rich foods?

Melatonin is produced by animals, plants, and microorganisms. Because of this, it’s naturally found in some foods and drinks. 

But the amount of melatonin in food can vary widely. It depends on factors like the type of plant or animal product, how it was grown or raised, and how it was processed. Researchers also don’t fully know how well the body absorbs and uses melatonin found in foods. 

Because of this, foods and drinks likely don’t contain enough melatonin to have a major impact on sleep. Melatonin supplements contain a more concentrated dose.

Here are some foods that naturally contain melatonin. 

1. Nuts

Nuts are the richest plant source of melatonin. Pistachios and almonds are especially high in melatonin. As a bonus, pistachios also contain vitamin B6, which helps your body convert the amino acid tryptophan into melatonin. But roasting nuts may reduce their melatonin content. Look for raw pistachios, almonds, or other nuts for an evening snack — or anytime. 

2. Fish

Fish is one of the richest animal-based sources of melatonin. One study found that children who ate fish at least once a week reported sleeping better than those who didn’t. Fish is also rich in omega-3 fatty acids, which have many benefits for health, including potentially improving sleep. 

3. Milk

You may have heard the advice to drink a glass of warm milk before bed. Milk contains both melatonin and tryptophan, an amino acid that can influence relaxation and sleep.

Interestingly, the amount of melatonin in milk may depend on the time of day it was collected. Milk collected at night can have up to 10 times more melatonin than milk collected during the day. This applies to both cow’s milk and human breast milk. 

Although research has yet to prove that a single glass of milk contains enough melatonin to make much of a difference in sleep, it can still be a soothing bedtime ritual.

4. Tart cherries

Tart cherries are rich in melatonin and have long been associated with sleep. For a concentrated dose of tart cherries, try tart cherry juice. 

A few small studies — one on older adults with insomnia and another on healthy adults — found that cherry juice increased sleep time and quality. But the improvements were only by a small amount. 

Keep in mind that tart cherry juice can be high in sugar. It’s best to limit the amount you drink to about 4 oz to 6 oz. 

5. Mushrooms

Adding mushrooms to your favorite stir-fries, pasta dishes, and eggs can provide both melatonin and tryptophan. In one animal study, reishi mushrooms improved sleep in mice. 

6. Eggs

Eggs are one of the richest animal sources of melatonin. They’re also highly nutritious, providing protein, vitamin D, and selenium. 

Why is melatonin so important?

Melatonin helps regulate your circadian rhythm, also called your body’s internal clock. As darkness falls, your body produces more melatonin to signal that it’s time to sleep. This helps you fall asleep and keep a consistent sleep-wake cycle.

But melatonin does more than support sleep. Research suggests that it acts as an antioxidant by helping to protect your cells from damage caused by unstable molecules called free radicals. Research also suggests that melatonin may help reduce inflammation throughout your body. 

Because of its effects on sleep and overall health, melatonin supplements are often used to help manage jet lag, sleep disorders, and anxiety before surgery.

What are the signs of low melatonin?

When your melatonin is low, it can make it harder to regulate normal sleep-wake cycles. This can lead to: 

• Trouble falling asleep 

• Waking up often during the night 

• Less total sleep time 

• Excessive daytime drowsiness 

How can you boost your melatonin naturally?

Adding certain foods to your diet isn’t the only way to increase melatonin. Other ways to help increase or maintain your melatonin naturally include:

• Soaking up the morning sun: Getting sunlight in the morning helps support a healthy circadian rhythm. This promotes normal melatonin production later in the day, which may help you fall asleep more easily at night. More melatonin is just one of many potential benefits of sunlight. 

• Limiting artificial light in the evening: Artificial light might help you stay focused and alert during the day. But it can interfere with your sleep at night. Research suggests that evening exposure to blue light may suppress melatonin, which could make it hard to fall asleep. Try to limit screen time and other artificial light sources in the evening. 

• Paying attention to caffeine intake and timing: Coffee and other sources of caffeine can also suppress melatonin, disrupt your circadian rhythm, and hurt your sleep. For better sleep, experts suggest cutting caffeine around 8 hours before bed. 

• Managing stress: Chronic stress may reduce serotonin, a chemical that helps produce melatonin. While it’s not always possible to cut all stress from your life, using stress-management techniques can help reduce it. 

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Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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