Do eggs release melatonin? Understanding the link to better sleep

January 4, 2026 •

4 min read

According to scientific studies, eggs do contain naturally occurring melatonin, a hormone critical for regulating sleep-wake cycles. While the amount is relatively small compared to supplements, its presence along with other key nutrients means that eggs can contribute to a diet that promotes better sleep.

Quick Summary

Eggs contain both the sleep-regulating hormone melatonin and the amino acid tryptophan, a precursor to melatonin and serotonin. Incorporating eggs into your diet, especially as a light evening snack, may help improve sleep quality, but overall diet and sleep habits are more influential.

Key Points

Yes, Eggs Contain Melatonin: Scientific research has confirmed that eggs are a natural, albeit modest, dietary source of melatonin.
Tryptophan is a Key Player: Eggs are also rich in tryptophan, an amino acid the body converts to serotonin and then melatonin to regulate sleep.
Provides More Than Melatonin: Beyond melatonin, eggs supply other sleep-supporting nutrients like vitamin D, which has been linked to improved sleep quality.
Incorporate Strategically: For potential sleep benefits, eating eggs as a light snack one to two hours before bed is often recommended.
Not a Cure-All: The impact of eggs on sleep is part of a larger dietary and lifestyle context; they are not a magic cure for sleep disorders.

The Surprising Connection: Eggs Contain Melatonin

For many years, the primary focus of food-related sleep science was the amino acid tryptophan. However, research has confirmed that eggs, among other foods, contain a direct source of melatonin. While the body produces its own melatonin in the pineal gland, dietary sources can also contribute to overall levels. In fact, among animal products, eggs are considered one of the highest sources of natural melatonin.

The Tryptophan Factor: A Precursor to Melatonin

Beyond the direct melatonin content, eggs are also an excellent source of the essential amino acid tryptophan. This is a crucial component for sleep health because the body uses tryptophan as a precursor to create serotonin, which in turn is converted into melatonin. A deficiency in tryptophan can lead to worse sleep outcomes, including a higher risk of insomnia and shorter sleep duration. The protein in eggs provides a significant dose of tryptophan, bolstering the body's natural sleep-regulating pathways.

Beyond Melatonin: Other Nutrients for Sleep

The sleep-promoting benefits of eggs aren't limited to just melatonin and tryptophan. Eggs contain several other vital nutrients that support a restful night:

Vitamin D: Research shows a link between low vitamin D levels and poorer sleep quality. Eggs are one of the few natural food sources of vitamin D, helping to keep levels in a healthy range.
B Vitamins: Certain B vitamins, also found in eggs, are involved in the conversion of tryptophan into serotonin and melatonin, aiding the process.
Selenium: This powerful antioxidant in eggs has been shown to support sleep.
Protein: The high-quality protein in eggs helps regulate blood sugar throughout the night, preventing the energy crashes that can disrupt sleep.

How to Incorporate Eggs for Better Sleep

To leverage the sleep-enhancing properties of eggs, strategic consumption is key. Eating a moderate portion of eggs as a light evening snack, perhaps one to two hours before bed, allows the body time to begin digestion without causing discomfort. This approach provides a steady stream of nutrients to support the body's sleep hormones without the burden of a heavy meal.

Here are some simple ways to add eggs to your nighttime routine:

Hard-boiled eggs: A quick and easy protein-rich snack.
Egg scramble with spinach: The spinach provides additional magnesium, another mineral that aids sleep.
Avocado toast with a poached egg: Combine eggs with healthy fats and fiber for a satiating and sleep-friendly snack.

Not a Magic Pill: The Big Picture of Sleep

While eggs offer a natural boost of melatonin and other sleep-supporting nutrients, it's crucial to understand they are not a cure-all for severe sleep issues. Experts emphasize that a holistic approach to sleep, which includes a balanced diet, consistent routine, and good sleep hygiene, is far more effective than relying on a single food. The melatonin content in eggs, though present, is not as potent as a supplement dose, so results will vary.

Comparison: Eggs vs. Other Melatonin-Rich Foods

When evaluating dietary sources of melatonin, it's helpful to see how eggs stack up against other known sleep-promoting foods. While measurements can vary, research provides some useful benchmarks.


Food Source	Melatonin Content (ng/g)	Other Sleep Nutrients
Pistachios	23.3	Magnesium, Vitamin B6, Protein
Tart Cherries	13.46	Tryptophan, Antioxidants, Anthocyanins
Eggs (raw, whole)	1.54	Tryptophan, Vitamin D, Protein
Goji Berries	1.4	Tryptophan, Antioxidants
Salmon	0.21	Omega-3s, Vitamin D, Protein
Milk (Night Milk)	Up to 0.14	Tryptophan, Calcium, Vitamin B12

Note: Melatonin levels can vary widely based on farming, preparation, and other factors.

Potential Downsides to Eating Eggs Before Bed

For most people, a light egg-based snack is well-tolerated. However, for individuals with certain digestive conditions like gastroesophageal reflux disease (GERD), eating too close to bedtime could exacerbate symptoms and disrupt sleep. The higher fat content in egg yolks, in particular, may trigger issues, so those with GERD may opt for lean protein from egg whites instead. As with any dietary change, listen to your body and adjust accordingly. You can learn more about food and sleep on the Sleep Foundation website.

Conclusion: The Bottom Line on Eggs and Melatonin

In summary, the answer to the question, "Do eggs release melatonin?" is yes—eggs naturally contain and contribute to the body's store of the sleep-regulating hormone. Additionally, their high tryptophan, vitamin D, and protein content provides a multi-faceted approach to supporting better sleep. While a single food won't solve all sleep problems, incorporating eggs as part of a balanced, mindful diet can be a valuable strategy for those seeking more restful nights. For best results, consider a small, light egg-based snack an hour or two before bed, and pair it with other good sleep hygiene practices.

Frequently Asked Questions

According to some research, a raw whole egg contains approximately 1.54 nanograms of melatonin per gram. However, the amount can vary based on several factors, and this is a much lower dose than typical supplements.

While eggs contain sleep-promoting compounds like melatonin and tryptophan, they are not a sedative and will not make most people sleepy immediately. Their effect is more subtle, contributing to the overall regulation of your sleep cycle.

The majority of an egg's melatonin and vitamin D is concentrated in the yolk. However, for those with acid reflux or GERD, consuming only egg whites might be preferable, as the fat in the yolk can sometimes exacerbate symptoms.

For optimal digestion and potential sleep benefits, consider eating eggs as a light evening snack an hour or two before bed, rather than as part of a heavy meal directly before sleep.

While studies have not specifically focused on how cooking affects the melatonin in eggs, heat can potentially degrade some nutrients. Sticking to gentler cooking methods like poaching or scrambling may help preserve them, but more research is needed.

Eggs contain a moderate amount of melatonin compared to other sources. Foods like pistachios and tart cherries, for example, contain significantly higher concentrations, but eggs also offer a unique combination of other beneficial nutrients for sleep.

No, eating eggs for breakfast will not make you tired during the day. The benefits of the nutrients, like tryptophan and vitamin D, contribute to overall sleep regulation rather than causing immediate drowsiness.