7 Foods That Are Naturally High in Melatonin — Eat This Not That
Share this @internewscast.com


When you hear the word “melatonin,” you may automatically think of the vitamin supplements people take to help them sleep better at night. But did you know that you can also get melatonin from the foods you eat?

Melatonin is a hormone that regulates the sleep-wake cycle, and is often called the “sleep hormone,” explains Paula Doebrich, RDN, MPH, owner of private nutrition practice, Happea Nutrition. “Melatonin responds to light—more is produced when it’s dark and less when it’s light. It can also be made from certain foods we eat.”

If you’re someone who’s looking to naturally get a good night’s rest, then it may be time to take a hard look at what you’re eating every day. From bananas to nuts, here are seven foods that can help you sleep better at night once you incorporate them into your diet. And next, don’t miss The #1 Best Juice to Drink Every Day, Says Science.

eating almonds
Shutterstock

Doebrich shares that nuts, of all kinds, are a great source of melatonin. “Pistachios and almonds have the highest amounts.” Both kinds of nuts also contain good amounts of magnesium, which is a mineral that may also help you achieve a better night’s rest.

milk in glass and pitcher
Shutterstock

There’s a reason why your mother may have told you to have a glass of milk before bed when you were younger. “Cow’s milk is another source of melatonin, so a glass of milk before bed might actually be a good idea,” Doebrich shares.

Interestingly enough, according to research, milk that has been collected at night, known as night milk, has even more sleep-promoting properties in it.

Tart Cherry Juice
Shutterstock

If you love cherries, then you’re in luck—tart cherry juice is one of the best sources of melatonin. Doebrich, however, advises that not all cherry juices are made equally when it comes to how much melatonin they may have. “Keep in mind that these findings are only true for tart cherry varieties such as the Montmorency. Not all cherries are as high in melatonin as this variety.”

If you do decide to give tart cherry juice a try, be sure to drink it in moderation, as some may be high in sugar.

RELATED: The Best & Worst Juices at the Grocery Store

bananas
Waldemar Brandt/ Unsplash

Incorporate bananas into your evening snack if you find that you have trouble falling or staying asleep. “Bananas are another great source of melatonin and other nutrients that may help with sleep problems, such as vitamin B6 or magnesium,” says Doebrich.

oily fish
Shutterstock

Adding fresh fish into your diet may not only be healthy, it could also help improve your sleep quality.

“Oily fish, including sardines, trout, and salmon, are loaded with melatonin,” explains Monika Wassermann, MD, at olio lusso. “They also harbor a reasonable amount of omega-3 fatty acids that maintain healthy blood pressure levels.”

person eating two eggs off a white plate
Shutterstock / Anastasiia Kulikovska

Eggs are another food that is packed with melatonin. “They’re also high in protein and iron, which positively impact your health,” says Dr. Wasserman. Beyond aiding in sleep, the melatonin found in eggs can also have other positive effects on the body.

“Research shows that high melatonin levels can reduce the risk of macular degeneration, an age-related eye problem,” Dr. Wasserman adds. It also can help prevent Alzheimer’s and Parkinson’s disease. “With these two neurodegenerative diseases out of the picture, you are more likely to enjoy good brain health.”

RELATED: 6 Supplements for Better Sleep That Aren’t Melatonin

Goji Berries
Shutterstock

Grab a handful of goji berries if you notice you are having trouble dozing off. According to research, goji berries have the highest concentration of melatonin of any common dried fruit. Even better, goji berries taste delicious in both sweet or savory recipes—the possibilities are endless!

Jordan Summers-Marcouillier

Jordan Summers-Marcouillier was born and raised in San Jose, California and now works as a writer in New York, NY. Read more

Share this @internewscast.com
You May Also Like

Why the WHO is renaming monkeypox

The World Health Organization (WHO) is renaming monkeypox amid concerns that the…

Cancer: Some non-stick pans release ‘toxic fumes’ that can raise the risk

“In the next few years, we anticipate an announcement in the EU…

Cholesterol: The sign in your leg which could indicate high levels – how to reduce it

CHOLESTEROL is a fatty lipid substance which is present in blood. There…

‘At tipping point’ NHS dentistry shortage: What is it and why is it happening?

NHS dental practices have been described as being “at tipping point”, as…

Start To Lose Weight in a Week With This Bosu Ball Routine, Says Trainer — Eat This Not That

If a fitness goal of yours is to start to lose weight…

Scientists calm fears about new Langya virus in China that is infecting just EIGHT people a year

Top scientists have assured the public Langya virus is nothing like Covid…

Here’s what’s in the Inflation Reduction Act, the sweeping health and climate bill passed Sunday

The Senate passed Democrats’ Inflation Reduction Act on a party-line vote Sunday…

Domino’s Is Closing All Locations In Italy — Eat This Not That

If you’re trying to sell American pizza to Italians, you may be…