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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Certain foods can contain nutrients that support the production and regulation of melatonin, a hormone that helps regulate sleep-wake cycles. Here are some foods that may help boost melatonin levels and promote better sleep.
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Cherries are one of the few natural food sources of melatonin. They contain small amounts of melatonin and consuming them or drinking tart cherry juice may aid in improving sleep quality.
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Almonds are a good source of magnesium, which is involved in the production of melatonin. Consuming a handful of almonds as a nighttime snack may support better sleep.
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Walnuts are another nut that contains melatonin. They are also a good source of healthy fats and tryptophan, an amino acid that aids in the production of serotonin and melatonin.
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Kiwi is rich in antioxidants, vitamin C, and serotonin precursors. Consuming kiwi before bedtime has been shown to improve sleep quality and duration.
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Bananas contain magnesium, potassium, and vitamin B6, which are all involved in the production of melatonin. Including bananas in your evening routine may help promote better sleep.
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Oats are a good source of complex carbohydrates, which can stimulate the release of insulin and help facilitate the entry of tryptophan into the brain. This, in turn, supports melatonin production.
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Certain herbal teas like chamomile, valerian root, and lavender tea have calming properties that can help promote relaxation and improve sleep quality.
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Fatty fish such as salmon, tuna, and mackerel are rich in omega-3 fatty acids, which have been associated with improved sleep quality. Consuming fish a few times a week may have beneficial effects on sleep.
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While these foods can support melatonin production, establishing a regular sleep routine, creating a sleep-friendly environment, and managing stress levels are also important for better sleep quality.
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