What drinks have melatonin? Your definitive guide to finding sleep-friendly beverages

October 6, 2025 •

4 min read

According to the Cleveland Clinic, a significant portion of the population experiences sleep issues, often impacting overall health. Learning what drinks have melatonin naturally can be a powerful and delicious tool to help regulate your body's sleep-wake cycle and improve your rest.

Quick Summary

This guide details beverages, including tart cherry juice, milk, and certain herbal teas, that contain or support the production of melatonin. It contrasts natural dietary sources with melatonin supplements and provides recipes and tips for incorporating these drinks into a relaxing nightly routine.

Key Points

Tart Cherry Juice: A top natural source of melatonin, often used to improve sleep quality and duration, especially when consuming unsweetened varieties.
Milk and Almond Milk: Both cow's milk and almond milk contain melatonin and tryptophan, with warm milk serving as a comforting, sleep-promoting ritual.
Herbal Teas: Chamomile, valerian root, and passionflower teas possess calming properties that can help reduce anxiety and encourage drowsiness.
Indirect Boosters: Smoothies with bananas, almonds, or golden milk made with turmeric can provide magnesium, potassium, and tryptophan, which support the body's natural melatonin production.
Natural vs. Supplemented: Natural drinks offer a lower, gentler dose of melatonin alongside other nutrients, while supplemented beverages contain higher, more controlled doses for specific, short-term needs.
Sleep Hygiene: For best results, pair these drinks with a consistent sleep schedule and by avoiding electronics before bed to optimize your body's natural sleep-wake cycle.

Understanding Melatonin and Its Role

Melatonin is a hormone produced naturally by the pineal gland in the brain that helps regulate the body's circadian rhythm, or sleep-wake cycle. Its production increases in darkness, signaling the body to prepare for sleep, and decreases with exposure to light. Many people turn to supplements to boost their melatonin levels, but several beverages can also contribute to a healthier sleep pattern by providing the hormone itself or supporting its production.

Natural Drink Sources of Melatonin

For those seeking a natural dietary approach, several drinks are known for their melatonin content or for containing the precursors that help your body produce it. It is important to note that the concentration of naturally occurring melatonin in these drinks is much lower than in supplements, and effectiveness can vary.

Tart Cherry Juice

Considered one of the best natural sources, tart cherry juice, particularly from Montmorency cherries, contains a significant amount of melatonin. Studies have shown that regularly drinking tart cherry juice can increase melatonin levels in the body, leading to improved sleep time and efficiency. The juice is also a good source of antioxidants and tryptophan, an amino acid that the body uses to produce serotonin and, subsequently, melatonin. For best results, opt for 100% unsweetened tart cherry juice, avoiding added sugars that can disrupt sleep.

Milk and Almond Milk

Warm milk is a classic bedtime remedy with scientific backing. Cow's milk contains both melatonin and tryptophan. Interestingly, milk harvested at night (often called "night milk") can have a much higher melatonin content than daytime milk. For those who prefer a plant-based option, almond milk also provides melatonin and magnesium, another mineral linked to muscle relaxation and better sleep. Making a simple smoothie with almond milk, bananas, and almond butter can combine multiple sleep-promoting ingredients.

Herbal Teas

Many herbal teas are celebrated for their calming properties, with some containing naturally occurring melatonin or other relaxing compounds.

Chamomile Tea: Contains the antioxidant apigenin, which binds to certain brain receptors to help reduce anxiety and induce drowsiness. Some studies have also found noticeable melatonin content in chamomile infusions.
Valerian Root Tea: Used for centuries as a sleep aid, valerian root contains compounds that interact with GABA receptors in the brain to reduce anxiety.
Passionflower Tea: Like chamomile, this tea contains flavonoids that may help reduce anxiety and improve sleep quality.
Peppermint Tea: While not a direct source of melatonin, it has calming properties and can aid in digestion, reducing discomfort that might disturb sleep.

Drinks That Support Melatonin Production

Some beverages don't directly contain melatonin but provide key nutrients that assist the body in synthesizing it.

Banana Smoothies

Bananas are rich in magnesium, potassium, and tryptophan, all of which support muscle relaxation and melatonin production. Blending a banana with a cup of warm almond milk creates a powerful, sleep-friendly drink.

Golden Milk (Turmeric Milk)

A traditional Ayurvedic remedy, golden milk is made with warm milk, turmeric, and other spices like cinnamon and nutmeg. Turmeric's anti-inflammatory properties combined with the tryptophan in milk can create a comforting and relaxing bedtime beverage.

Coconut Water

Mostly known for its hydrating and energy-boosting properties, coconut water is also a source of sleep-supporting compounds like magnesium and potassium, which help relax muscles and calm the body.

Comparing Natural Melatonin Drinks to Supplemented Beverages


Feature	Natural Melatonin Drinks	Supplemented Melatonin Drinks
Melatonin Source	Naturally occurring in plant- or animal-based ingredients.	Synthetically manufactured and added in specific, often higher, doses.
Dosage Control	No precise control over melatonin amount; potency can vary.	Precise, measured dose clearly labeled on the product.
Onset of Effect	Gradual, subtle, and may rely on consistent daily intake.	Often designed for fast absorption to induce quicker drowsiness.
Nutritional Profile	Rich in other nutrients like vitamins, minerals (magnesium, potassium), and antioxidants.	Primary focus is on melatonin; may contain other added compounds like GABA or botanicals.
Regulation	Not regulated by the FDA as a drug, but food safety standards apply.	Classified as a dietary supplement; regulations on purity and dosage accuracy can be inconsistent.
Potential Side Effects	Low risk; primarily relates to allergies or gastric upset from ingredients.	May cause dizziness, headaches, or daytime grogginess; higher doses can increase risk.
Best For	Mild sleep issues, long-term sleep hygiene, and holistic wellness.	Short-term use for specific issues like jet lag or shift work, under medical guidance.

Simple Bedtime Drink Recipes

Quick Tart Cherry Nightcap: Mix 4 ounces of 100% tart cherry juice with 4 ounces of sparkling water for a soothing fizzy drink. Add a squeeze of lemon and a sprig of rosemary for garnish.
Soothing Lavender & Chamomile Tea: Steep 1 teabag of chamomile and 1 teabag of lavender in hot water for 5-10 minutes. Add a teaspoon of honey to taste if desired.
Banana Almond Smoothie: Blend 1 frozen banana, 1 cup of almond milk, and 1 tablespoon of almond butter until smooth. This is a creamy, nutrient-dense option to help promote relaxation.

Holistic Approach to Better Sleep

While incorporating these drinks can be beneficial, they are most effective when combined with good sleep hygiene practices. Consistent sleep schedules, avoiding caffeine and alcohol in the evening, and creating a calming bedtime routine are all crucial components of improving sleep quality. Avoiding light-emitting electronics, like smartphones and tablets, at least an hour before bed can also prevent the suppression of your body’s natural melatonin production.

Conclusion

Understanding what drinks have melatonin and how they can assist your sleep can empower you to make more informed dietary choices. From the scientifically-backed benefits of tart cherry juice to the calming effects of herbal teas and the nutrient support from milk and smoothies, natural beverages offer a gentle, holistic pathway to better rest. While melatonin supplements provide higher, more controlled doses, integrating these natural options can be a sustainable and enjoyable strategy for improving your sleep hygiene and overall wellness. By creating a personalized bedtime ritual with one of these soothing sips, you can set the stage for a more restful and restorative night.

Frequently Asked Questions

Tart cherry juice is widely regarded as one of the best drinks for sleep due to its natural melatonin content. Opt for unsweetened, 100% tart cherry juice to maximize benefits without added sugars.

Yes, both cow's milk and almond milk contain natural melatonin. Cow's milk also contains tryptophan, an amino acid that helps the body produce melatonin. The melatonin levels can even vary based on when the milk was harvested.

Chamomile tea helps with sleep primarily due to a flavonoid called apigenin, which binds to certain receptors in the brain to reduce anxiety. Some studies also show that chamomile infusions contain noticeable amounts of melatonin.

Getting melatonin from food and drink provides a gentler, more holistic approach with lower doses, which is ideal for supporting general sleep hygiene. Supplements offer a higher, more controlled dose for specific, short-term issues like jet lag but may cause more side effects.

While some products are marketed for children, it is always advisable to consult a pediatrician before giving any herbal or melatonin-containing drinks to kids. Focusing on proper sleep hygiene and a consistent routine is often a safer first step.

To promote better sleep, you should avoid drinks containing caffeine, such as coffee, many sodas, and some green and black teas, as well as alcoholic beverages, as both can disrupt sleep patterns.

A simple and effective sleep-promoting smoothie can be made by blending a banana, a cup of almond milk, and a tablespoon of almond butter. This combines sources of melatonin, magnesium, and tryptophan.

While all cherries contain some melatonin, studies have shown that tart cherries, such as the Montmorency variety, have significantly higher quantities than sweet cherries, making them a better choice for sleep promotion.