Photo by Freepik

Written by Navneet Kaur, M.Sc. Nutrition & Dietetics


Foods to Boost Melatonin Naturally for Better Sleep

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. 


Photo by Unsplash

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. 

1. Cherries

Photo by Unsplash

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. 

2. Almonds

Photo by Unsplash

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. 

3. Walnuts

Photo by Unsplash

Kiwi is rich in antioxidants, vitamin C, and serotonin precursors. Consuming kiwi before bedtime has been shown to improve sleep quality and duration. 

4. Kiwi

Photo by Unsplash

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. 

5. Bananas

Photo by Unsplash

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. 

6. Oats

Photo by Unsplash

Certain herbal teas like chamomile, valerian root, and lavender tea have calming properties that can help promote relaxation and improve sleep quality. 

7. Herbal Teas

Photo by Unsplash

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. 

8. Fatty Fish

Photo by Unsplash

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.


Photo by Unsplash

Register Now on Nutrabay & get Extra 10% off