What Drink Has the Most Melatonin?

October 19, 2025 •

4 min read

According to the CDC, a significant portion of US adults consistently fail to get a good night's sleep. For those seeking a natural alternative to synthetic aids, understanding what drink has the most melatonin can offer a simple, dietary solution to improve sleep quality.

Quick Summary

Tart cherry juice is widely recognized for having the highest natural melatonin content among beverages, but other drinks like milk and certain teas also provide compounds that support better sleep.

Key Points

Tart Cherry Juice is the Leader: Contains the highest amount of naturally occurring melatonin among popular drinks, with Montmorency cherries being particularly potent.
Beyond Melatonin: The sleep benefits of many drinks extend beyond melatonin, involving other compounds like tryptophan, magnesium, and calming antioxidants.
Night Milk is Richer: Milk collected from cows during night-time hours can contain significantly more melatonin than daytime milk.
Herbal Teas Offer Alternatives: Chamomile and passionflower teas don't contain melatonin but promote sleep through calming effects and compounds like apigenin.
Supplements vs. Drinks: The melatonin dose found in drinks is substantially lower than that in over-the-counter supplements, so managing expectations is important.
Balance is Key: To get the most from a bedtime drink, it should be part of a larger sleep hygiene routine that includes avoiding caffeine, limiting screens, and maintaining a consistent sleep schedule.

Uncovering the Melatonin Powerhouse

When it comes to drinks containing naturally occurring melatonin, tart cherry juice stands out as the frontrunner. Specifically, the Montmorency variety of tart cherry juice is known for its high concentration of this sleep-regulating hormone. A single 8-oz glass of concentrate can contain over 1 mg of melatonin, a significant amount when compared to other dietary sources. Research supports the effectiveness of tart cherry juice, with studies showing that it can increase sleep time and efficiency for individuals with insomnia. It is also rich in antioxidants, which may help reduce inflammation and further support overall sleep health.

The Science Behind Tart Cherry Juice

The sleep-promoting benefits of tart cherry juice are not solely due to its melatonin content. This beverage also contains tryptophan, an amino acid that the body uses to create both serotonin and melatonin. Additionally, compounds called anthocyanins and procyanidins in cherries may play a role in regulating the sleep-wake cycle. To reap the benefits, experts recommend drinking a glass of 100% pure tart cherry juice (avoiding sugary blends) about an hour or two before bed.

Other Drinks with Sleep-Supporting Properties

While tart cherry juice takes the top spot for melatonin, other beverages can also assist with sleep by providing either melatonin or other calming compounds.

Warm Milk

A traditional remedy for insomnia, warm milk contains both tryptophan and a small amount of melatonin. The level of melatonin in cow's milk can vary based on milking time and season, with 'night milk' having significantly higher concentrations. The comfort of a warm beverage and its content of tryptophan, an amino acid that can be converted to serotonin and melatonin in the brain, helps promote relaxation.

Herbal Teas

Several herbal teas are known for their calming effects, though their mechanisms differ from melatonin. Chamomile tea, for example, contains an antioxidant called apigenin, which binds to certain brain receptors to promote sleepiness and reduce anxiety. Other options include passionflower tea and lemon balm tea, which have also been studied for their ability to promote relaxation and help with sleep onset. It's crucial to select caffeine-free herbal teas for bedtime.

Almond Milk and Smoothies

Almonds are a natural source of melatonin, magnesium, and tryptophan, making almond milk a suitable dairy-free alternative for a pre-sleep drink. A smoothie made with bananas and almond milk can be especially effective. Bananas are rich in magnesium and potassium, which help relax muscles, while the added protein from nuts or nut butter helps stabilize blood sugar, preventing night-time crashes that could disrupt sleep.

Comparison of Bedtime Drinks

To help you decide which beverage is right for your nightly routine, here is a comparison of popular sleep-promoting drinks.


Drink	Primary Sleep-Promoting Compound	Key Benefits	Considerations
Tart Cherry Juice	Melatonin, Tryptophan, Antioxidants	Increases sleep time and quality; antioxidant properties.	High in sugar; can increase calorie intake.
Warm Milk	Melatonin, Tryptophan, Calcium	Traditional remedy; promotes relaxation.	Relatively low melatonin content; some individuals have dairy intolerance.
Chamomile Tea	Apigenin (antioxidant)	Calming effect; reduces anxiety; caffeine-free.	Contains no melatonin; sedative effects may be mild.
Almond Milk	Melatonin, Magnesium, Tryptophan	Lactose-free option; aids muscle relaxation.	Melatonin content can vary and might be low compared to tart cherries.
Banana Smoothie	Magnesium, Potassium, Tryptophan	Aids muscle relaxation; provides sustained energy.	Can be high in calories depending on ingredients.

Crafting Your Optimal Sleep Routine

Adding a specific drink to your routine is just one piece of the puzzle. Combining your beverage choice with other good sleep hygiene practices can significantly boost your chances of getting a restful night. This includes creating a relaxing evening atmosphere, avoiding screen time before bed, and maintaining a consistent sleep schedule. The cumulative effect of these habits is far more potent than relying on a single drink alone.

For more detailed information on improving your sleep quality, you can explore resources like the National Sleep Foundation's website, which offers guidance on various strategies for better sleep.

Conclusion

While tart cherry juice has the most naturally occurring melatonin among common beverages, the 'best' drink for you depends on your personal preferences and needs. The most important takeaway is that various drinks contain compounds that can help your body and mind relax for sleep. Whether you opt for the melatonin-rich punch of tart cherry juice, the calming effect of chamomile, or a soothing warm milk, incorporating a mindful, caffeine-free ritual can be a powerful tool for better sleep hygiene. Remember to consider other factors like sugar intake and potential allergies when choosing your bedtime beverage. For more significant sleep disturbances, consulting a healthcare professional is always recommended.

Frequently Asked Questions

No, the amount of naturally occurring melatonin in tart cherry juice is typically much lower than the dose found in most melatonin supplements.

Most recommendations suggest drinking one glass (around 8-16 ounces) of 100% tart cherry juice about one to two hours before bedtime to support better sleep.

Yes, warm milk contains tryptophan and small amounts of melatonin, which can aid relaxation and sleep. However, its effect is often a combination of its soothing warmth and comforting association.

Night milk is milk collected from cows during dark hours, when their natural melatonin production is higher. Studies have shown it contains significantly more melatonin than milk collected during the day.

No, chamomile tea does not naturally contain melatonin. Its sleep-promoting effect comes from a compound called apigenin, which has calming and sedative properties.

Herbal teas specifically fortified with added melatonin can be effective, but their potency depends on the amount of melatonin added. Always check the product's label for dosage and ingredients.

Yes, drinks high in sugar, like juice cocktails, can cause blood sugar spikes and crashes that may interrupt your sleep cycle. It is best to stick to 100% juices or unsweetened alternatives.