Getting a good night’s sleep can feel impossible when you’re tossing and turning in bed. Your body naturally makes melatonin, a hormone that helps you feel sleepy and ready for rest.
Certain foods contain natural melatonin or help your body make more of it. Adding these tasty options to your evening routine might help you drift off to dreamland more easily.
1. Tart Cherries
Bright red tart cherries pack more natural melatonin than almost any other food. Research shows that drinking tart cherry juice can help people fall asleep faster and stay asleep longer.
Fresh cherries work great too, but the juice is easier to find year-round. Many stores sell it in the health food section.
Try having a small glass about an hour before bedtime. The sweet-tart flavor makes it feel like a treat, not medicine. Just watch the sugar content and choose brands without added sweeteners when possible.
2. Walnuts
Crunchy walnuts contain melatonin along with healthy fats that support brain function. Studies suggest that eating walnuts regularly can improve sleep quality and help regulate your sleep-wake cycle.
These brain-shaped nuts also provide magnesium, which helps relax your muscles and calm your mind. A small handful makes the perfect bedtime snack.
Pair them with a piece of fruit or add them to yogurt for extra flavor. The combination of protein, healthy fats, and melatonin creates an ideal recipe for better sleep.
3. Almonds
Almonds deliver a double dose of sleep-promoting nutrients: natural melatonin and magnesium. Magnesium helps your muscles relax and reduces stress hormones that can keep you awake.
Raw almonds work best, but lightly roasted ones taste great too. Avoid heavily salted or flavored varieties that might make you thirsty during the night.
About 20 almonds provide the right amount of nutrients without making you feel too full. Keep a small container by your bedside table for easy access to this healthy midnight snack.
4. Kiwi Fruit
Fuzzy kiwi fruits might look strange, but they’re sleep superstars. Research shows that eating two kiwis before bed can help you fall asleep 35% faster and sleep more soundly.
These green fruits contain melatonin, vitamin C, and antioxidants that support healthy sleep patterns. The fiber also helps stabilize blood sugar overnight.
Peel and slice them for easy eating, or cut them in half and scoop out the flesh with a spoon. Their sweet-tart flavor makes them a refreshing end to any day.
5. Bananas
Yellow bananas contain small amounts of melatonin plus other sleep-friendly nutrients like potassium and magnesium. These minerals help relax your muscles and calm your nervous system.
Bananas also provide natural sugars that won’t spike your blood sugar too much. The combination helps your brain produce serotonin, which converts to melatonin.
Eat one about 30 minutes before bed, or blend it into a smoothie with milk. The creamy texture and mild sweetness make bananas perfect for evening snacking without feeling too heavy.
6. Oats
Warm oatmeal isn’t just for breakfast – it makes an excellent bedtime snack too. Oats naturally contain melatonin and complex carbohydrates that help your brain produce sleep-promoting chemicals.
The fiber in oats releases energy slowly, preventing middle-of-the-night hunger pangs. Steel-cut oats have more nutrients than instant varieties.
Make a small bowl with milk and a drizzle of honey for extra sleep benefits. The warm, comforting texture signals to your body that it’s time to wind down and prepare for rest.
7. Milk
Grandma was right about warm milk helping you sleep. Milk contains small amounts of melatonin and tryptophan, an amino acid that helps your body make more sleep hormones.
The calcium in milk also helps your brain use tryptophan more effectively. Warm milk feels more soothing than cold, creating a cozy bedtime ritual.
Choose whole milk for the best nutrient absorption, or try almond milk if you avoid dairy. Add a pinch of cinnamon or vanilla for extra flavor without caffeine or sugar.
8. Turkey
Turkey contains high levels of tryptophan, which your body converts into melatonin. This explains why many people feel sleepy after Thanksgiving dinner.
Lean turkey breast provides protein without too much fat, making it easier to digest before bed. The amino acids help stabilize blood sugar throughout the night.
Try a small turkey sandwich on whole grain bread, or add sliced turkey to crackers. Keep portions moderate – too much protein can actually interfere with sleep by requiring more energy to digest.
9. Eggs
Hard-boiled eggs provide tryptophan and melatonin in an easy-to-digest package. The protein helps keep you satisfied without feeling overly full before bed.
Egg yolks contain most of the melatonin, so don’t skip them. The combination of protein and healthy fats provides steady energy without blood sugar spikes.
Prepare a few hard-boiled eggs at the beginning of the week for quick bedtime snacks. Sprinkle with a little salt and pepper, or slice them onto whole grain toast for extra fiber.
10. Pistachios
Among all nuts, pistachios contain the highest levels of natural melatonin. Just a small handful provides enough to support your body’s sleep cycle.
The act of cracking open the shells also slows down your eating, giving your brain time to register fullness. This prevents overeating before bed.
Choose unsalted varieties to avoid getting thirsty during the night. The green nuts also provide protein and healthy fats that help stabilize blood sugar while you sleep. Store them in portion-controlled containers for easy snacking.
11. Goji Berries
Tiny red goji berries pack impressive amounts of melatonin into each small bite. These superfood berries have been used in traditional medicine for centuries to promote better sleep.
Dried goji berries taste sweet and slightly tangy, making them perfect for evening snacking. They also contain antioxidants that support overall health.
Eat them plain, mix into yogurt, or add to herbal tea. A small handful provides plenty of sleep-supporting nutrients without too much sugar. Look for organic varieties without added preservatives or sweeteners.
12. Chamomile Tea
Chamomile flowers naturally contain compounds that promote sleepiness and relaxation. While not high in melatonin itself, chamomile helps your body prepare for rest.
The warm liquid and soothing ritual of tea-drinking signal to your brain that bedtime is approaching. Chamomile also reduces anxiety and muscle tension.
Steep fresh or dried chamomile flowers for 5-10 minutes in hot water. Add a teaspoon of honey for extra sweetness and sleep benefits. Avoid adding milk or sugar that might interfere with sleep.
13. Passionflower
Passionflower contains natural compounds that increase melatonin production in your brain. This beautiful purple flower has been used as a sleep remedy for hundreds of years.
You can find passionflower in tea form or as a supplement. The tea has a mild, pleasant flavor that won’t keep you awake like caffeinated drinks.
Drink passionflower tea about 30 minutes before bed for best results. The calming effects help quiet racing thoughts and prepare your mind for sleep. Combine with other herbal teas for enhanced benefits.
14. Pineapple
Sweet pineapple can increase your body’s melatonin production by up to 266% according to some studies. This tropical fruit also contains enzymes that aid digestion before bed.
Fresh pineapple works better than canned versions, which often contain added sugars. The natural sweetness satisfies evening cravings without processed ingredients.
Cut fresh pineapple into small pieces and store in the refrigerator for easy snacking. The vitamin C and antioxidants provide additional health benefits while supporting your natural sleep cycle throughout the night.
15. Orange Bell Peppers
Surprisingly, orange bell peppers contain more melatonin than many other vegetables. These crunchy peppers also provide vitamin C and antioxidants that support healthy sleep patterns.
Raw peppers make great evening snacks when paired with hummus or yogurt dip. The satisfying crunch helps curb late-night cravings for less healthy options.
Choose bright orange peppers for the highest melatonin content. Red and yellow varieties work too, but orange ones typically contain the most sleep-promoting compounds. Store cut peppers in the refrigerator for up to a week.
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