6 Foods Naturally High in Melatonin for a Better Night’s Sleep

Melatonin is a hormone that your body produces in response to darkness. It plays an important role in regulating sleep-wake cycles. Since many things can get in the way of melatonin production, it’s important to be sure your body is making enough to reap its benefits.

Many foods are natural sources of melatonin and can assist your body with production. Here are some foods high in melatonin to help ensure you’re getting enough of this important hormone.

Which foods are naturally high in melatonin?

Animals, plants, and microorganisms make melatonin. So small amounts of it can be found in certain foods and beverages, making them good natural melatonin sources. 

While eating foods high in melatonin can have benefits, it’s hard to know exactly how much is in a specific plant or animal product because the amount varies depending on the variety and growth method. It’s also not totally clear how the body uses and digests melatonin found in foods. 

So foods and drinks alone likely won’t have enough melatonin to drastically impact sleep. That’s why melatonin supplements exist.

1. Nuts 

When it comes to plant foods, nuts are the richest sources of melatonin. Pistachios and almonds are especially high in melatonin. As a bonus, pistachios are also high in vitamin B6, which helps convert tryptophan (an essential amino acid) into melatonin. But roasting nuts may reduce their melatonin content. So look for raw pistachios, almonds, and other nuts when you want to boost melatonin. 

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2. Fish

Among animal foods, fish is among the highest in melatonin. One study found that children who ate fish once a week reported sleeping better than those who didn’t. Fish is also rich in omega-3s, which may be associated with improved sleep. 

3. Milk

There’s a reason you’ve heard about drinking a glass of warm milk for a restful night. It’s because two compounds in milk — tryptophan and melatonin — may help you fall asleep. 

Interestingly, how much melatonin in milk depends on the time of day it was collected. Melatonin concentrations can be 10 times higher in milk collected at night. This applies to both cow’s milk and breast milk. But standard infant formulas may not contain melatonin. 

Although research has yet to prove that the nutrition profile of a single glass of milk makes much of a difference in sleep, it can still be a soothing bedtime ritual for many. 

4. Tart cherries

Rich in melatonin, tart cherries have long been associated with sleep. For a supercharged version of tart cherries, opt for tart cherry juice. A small study on seniors with insomnia found that drinking tart cherry juice increased their sleep time and sleep efficiency.

But tart cherry juice can be high in sugar — so it's best to limit the amount you drink to about 4 oz to 6 oz, or no more than 8 oz per day, as part of a lower-sugar diet. 

5. Mushrooms

Adding mushrooms to your favorite stir frys, pastas, and eggs can give you an extra melatonin boost. The fungi are rich in melatonin and tryptophan. Reishi mushrooms, in particular, have been shown to improve sleep in mice. 

6. Eggs 

If you’re looking to start (or end) your day with some melatonin-rich foods, look no further than eggs. Among animal foods, eggs are some of the richest sources of the hormone. Plus, they also happen to be highly nutritious, offering protein, iron, and essential vitamins and minerals.

Why is melatonin so important? 

Melatonin helps regulate your circadian rhythm, your body's internal clock. It is also important for sleep. Melatonin tells your body when it's time to go to sleep and helps you stay on a regular sleep-wake cycle. 

The hormone also has many other health benefits. Research has shown that melatonin can act as an antioxidant, which helps protect your cells from damage. And there are promising studies showing that melatonin can help fight off inflammation.

Melatonin supplements are often used to treat jet lag, sleep disorders, and anxiety associated with 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 

What causes low melatonin? 

Some people are more likely to have low melatonin levels. This includes older adults since your melatonin production decreases with age. Certain conditions –– such as Alzheimer's disease, fibromyalgia, and mood disorders –– may also lead to low melatonin levels. 

Other factors can interfere with melatonin production, especially in this modern era. Examples include: 

• Evening exposure to blue light from electronics or other sources 

• Drinking alcohol or caffeine, especially before bed

• Doing evening or overnight shift work

How can you boost your melatonin naturally?

Adding certain foods to your diet isn't the only way to increase melatonin. Consider these tips to help boost or maintain your melatonin naturally. 

• Soak up the morning sun. Experts recommend getting sunshine in the morning to fall asleep faster at night. That's because sunlight plays a role in regulating melatonin. More melatonin is just one of many potential benefits of sunlight. 

• Limit artificial light in the evening. Artificial light might help you stay focused and alert during the day. But it might disturb your sleep at night. One study found that evening exposure to blue light may suppress melatonin, which could make it hard to fall asleep. So try to limit screen time and other artificial light sources later in the day. 

• Cut caffeine before bed. Coffee and other caffeine sources can also suppress melatonin, disrupt your circadian rhythm, and hurt your sleep. So experts suggest cutting caffeine at least 6 hours before bed for a good night's sleep. 

• Create a relaxing nighttime routine. A nighttime routine can help you prepare for a restful night's sleep. Try doing yoga poses, taking a warm bath, or meditating before bed to relieve stress before you catch some Zs. Healthy stress management is important for your sleep habits and overall quality of life. Chronic stress may reduce serotonin, a chemical that helps produce melatonin. 

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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:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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