Eight Foods Rich in Melatonin to Enhance Sleep Quality and Speed

It is important to know that melatonin, a hormone which regulates sleep-wake cycles, is produced by the pineal gland in the brain. The pineal gland produces melatonin, which is then released into the bloodstream. Its production increases in the evening when darkness is present, encouraging sleep and orienting your body’s rhythm.

Some foods contain melatonin naturally and can help improve sleep. These foods include:

1. Tart cherries

It is well known that tart cherries, and Montmorency cherries in particular, contain a high amount of melatonin. Melatonin is a hormone which promotes sleep. Studies show that they can increase sleep time, and sleep efficiency in general. Montmorency cherries contain a high amount of melatonin. Each gram of cherry contains 0.013 mg. Tart cherries contain tryptophan as well as melatonin. This amino acid is used to produce serotonin and other melatonin-like substances. This combination can help people fall asleep faster and stay asleep longer. Cherries also contain antioxidants, vitamins A, C and magnesium. You can add cherries to your diet in order to improve sleep. You can either drink tart cherry juice, or you can eat the whole fruit, which is available frozen or dried. Consuming cherries an hour before going to bed is recommended. Start with a small quantity and increase it gradually to gauge your response. Consult your doctor if you are taking blood thinners, or any other medication. Cherry juice is popular, but it’s best to consider the sugar content. Instead, you can consume whole cherries.

2. Almonds

Almonds contain melatonin which is a hormone responsible for regulating the sleep-wake cycles. Almonds also have the highest magnesium content of any nut. One ounce (about 23 almonds) contains 80 milligrams, or 20% of the recommended daily intake of 400 milligrams. Magnesium can promote sleep by reducing inflammation in the body. In a study conducted by the University of Medical Sciences of Iran, taking two magnesium pills twice a day led to significant increases in sleep time and cortisol reductions in adults with insomnia. A study in the Journal of Natural Medicine on the use of almonds to improve sleep in animals found that an extract of water-based almonds increased total sleep time and deepest sleep. Almonds are a great way to increase magnesium intake in your diet. They can be eaten before bedtime or in recipes that call for walnuts, pecans or other nuts. Almonds also contain protein, fibers, vitamin E (vitamin B-2), potassium, calcium and niacin. While almonds can be beneficial for sleeping, it’s important that individuals are aware of the high calorie count.

3. Oats

Oats are rich in melatonin, and magnesium can calm the nervous system and improve the chances of falling asleep and staying asleep. Oats contain a lot of fiber, B-vitamins, and minerals. They are a healthy choice to promote better sleep. Oats are a healthy way to include oats in your diet. They may also help boost the body’s natural melatonin level. Oats are a great way to incorporate oats into your diet. They can also be combined with other ingredients that produce melatonin, like nuts, for an even greater sleep-promoting effect. The melatonin, magnesium, and nutritional profile of oats make them a good food to improve sleep.

4. Pineapples

Some sources claim that pineapples can increase the melatonin level in the body. They also suggest that eating pineapples before bedtime will help you fall asleep quicker and sleep deeper. A sleep coach and hypnotherapist says that pineapples have a good amount of natural melatonin. While pineapples are said to contain melatonin by some experts, opinions vary. Experts suggest that tart or sweet cherries may contain more natural melatonin than pineapple. It is also recommended that you eat pineapple between 1-2 hours prior to bedtime if you have trouble falling asleep. This is because the melatonin concentration is highest two hours after eating. Pineapples contain a lot of sugar, so people with diabetes and blood sugar problems should be careful.

5. Bananas

The banana is a fruit rich in nutrients that can help you sleep better. The bananas are rich in magnesium which can help maintain a healthy circadian rhythm and increase the production of melatonin and cortisol. Bananas also contain tryptophan which is a precursor of serotonin and Melatonin. Vitamin B6 is also involved in producing these hormones that regulate sleep. Potassium is another nutrient in bananas that can relax muscles and promote better sleep. Bananas contain up to 26 percent of the recommended daily intake of melatonin. However, it is still debated whether melatonin directly impacts sleep. According to some sources, eating bananas before going to bed can help you fall asleep quicker due their high magnesium and potassium levels, as well as the tryptophan which can calm your brain.

6. Tomatoes

A report found that beefsteak tomato had the highest concentration of melatonin. This made them an effective way to improve sleep quality. In the study, obese postmenopausal woman consumed beefsteak tomato 2 hours before sleeping for 8 weeks. The tomatoes increased their aMT6s levels and improved sleep quality. Consuming tomatoes, particularly beefsteak tomatoes may improve sleep quality because of their melatonin contents.

7. Milk

It has been reported that milk, especially milk collected at night from cows (night milk), is naturally high in tryptophan and melatonin, both of which have been known to induce sleep. Researchers have studied the effects of melatonin enriched milk on sleep, and discovered that it can improve insomnia symptoms in some people. It has been found that night milk contains higher levels of tryptophan and melatonin, both of which have been linked to better sleep. Warm milk is also used to relax before bedtime, as it contains the sleep-supportive compounds tryptophan and melatonin. While warm milk and the night milk have sleep benefits, further research is required to understand their effects. Before incorporating milk into your bedtime routine, it’s important to take into account individual tolerance as well as any allergies or intolerances.

8. Oily fish

Salmon or herring are oily fish that contain omega-3 fatty acids, which improves sleep and serotonin levels in children. The more oily fish that you eat the better your sleep. Oily fish is also rich in omega-3 fatty acid, vitamin B6, magnesium, and vitamin D. These nutrients are essential for serotonin regulation, healthy sleep, as well as better daytime function. Incorporating oily fish in your diet can improve sleep quality.

9. Eggs

Melatonin is a hormone that regulates the circadian rhythm and occurs naturally in the body. Eggs are also a good source of vitamin D and tryptophan, which may help some people sleep better. Tryptophan in eggs is responsible for the production of Melatonin. This leads to an increased feeling of fatigue and better sleep. Egg yolks contain vitamin D which has been shown to improve sleep. Egg whites contain the amino acid tryptophan, which is used by our bodies to produce melatonin. Eggs are also a good source of fat and protein, which helps to stabilize blood sugar before bedtime, resulting in better sleep.

10. Goji berries

A study found that gojiberries are a great source of melatonin. This makes them an excellent food for improving sleep. Researchers confirmed that goji fruits have the highest concentrations and antioxidant capacity of all dried fruits. It’s important to remember that dried and preserved gojiberries may lose their melatonin. Fresh goji berries are more beneficial because of their high melatonin levels.