What drinks produce melatonin? Exploring natural options for better sleep

October 18, 2025 •

4 min read

Over one-third of adults in the United States report not getting enough sleep each night. Incorporating natural sleep aids, like certain beverages, can be a simple step towards better rest, leading many to ask: What drinks produce melatonin?

Quick Summary

Certain beverages naturally contain melatonin or promote its production through key nutrients. Tart cherry juice, warm milk, and specific herbal teas offer science-backed benefits for enhancing sleep quality.

Key Points

Tart Cherry Juice: A potent source of natural melatonin and tryptophan, studies suggest it can increase sleep duration and efficiency.
Warm Milk: Contains tryptophan, a precursor to melatonin, and offers a comforting ritual that helps prepare the mind and body for sleep.
Herbal Teas: Chamomile and valerian teas promote relaxation by acting on the nervous system, helping to reduce anxiety and create a calming effect.
Magnesium-Rich Drinks: Beverages like almond milk and banana smoothies supply magnesium, a mineral known to aid in muscle relaxation and support sleep.
Consistency and Routine: The ritual of drinking a calming beverage at the same time each night can be a powerful cue for sleep, working in tandem with the drink's ingredients.
Timing Matters: For best results, consume your bedtime drink about 30 to 60 minutes before you intend to sleep to allow time for absorption and avoid interruptions.
Avoid Sleep Disruptors: Steer clear of caffeinated and alcoholic beverages, as these can interfere with your natural sleep cycle and counteract any benefits.

The Science Behind Melatonin-Rich Beverages

Melatonin is a hormone produced by the pineal gland in the brain that plays a critical role in regulating the body's sleep-wake cycle, or circadian rhythm. While melatonin levels naturally increase in the evening to signal sleep, factors like bright lights from electronics can disrupt this process. Certain beverages can either provide a natural source of melatonin or offer nutrients that aid in its production, helping to support a more restful night's sleep.

Melatonin's Role and Nutritional Co-Factors

The body produces melatonin from the essential amino acid tryptophan. Serotonin, a neurotransmitter that regulates mood and relaxation, is an intermediate step in this conversion. Consuming foods and drinks rich in tryptophan, magnesium, and other co-factors can therefore indirectly support your body's melatonin synthesis.

Drinks Containing Melatonin or Promoting Its Production

Several popular bedtime beverages leverage different mechanisms to support healthy sleep, from providing melatonin directly to relaxing the nervous system. Here’s a closer look at some of the top options:

Tart Cherry Juice: Especially from the Montmorency variety, this juice is one of the few natural food sources rich in melatonin. Studies have shown that consuming tart cherry juice can increase melatonin levels in the body and improve sleep duration and efficiency, particularly for those with insomnia. It also contains tryptophan and antioxidants that help reduce inflammation. Opt for 100% pure juice with no added sugars.
Warm Milk: A classic remedy, milk contains tryptophan, calcium, and some natural melatonin. Some research suggests that milk collected at night has higher melatonin content than daytime milk. The ritual of drinking warm milk can also have a psychological, calming effect that helps signal to your brain that it’s time to wind down. Lactose-free and plant-based alternatives like almond milk can offer similar benefits.
Almond Milk: A great plant-based alternative, almond milk provides sleep-supporting nutrients like tryptophan and magnesium. Magnesium is known for its muscle-relaxing properties, which can help calm the nervous system.
Banana-Almond Smoothie: By blending a banana with almond milk and almond butter, you create a powerful bedtime drink. Bananas are rich in magnesium, potassium, and tryptophan, combining multiple sleep-aiding nutrients into one delicious beverage.

Drinks That Promote Relaxation (Without Melatonin)

Some of the most effective bedtime drinks do not contain melatonin directly but use other natural compounds to help calm the body and mind. This relaxation helps create the ideal conditions for your body's natural sleep processes to take over.

Herbal Teas

Herbal teas are a popular, caffeine-free choice for winding down. They offer a range of benefits for promoting relaxation and reducing anxiety, which can pave the way for better sleep.

Chamomile Tea: Chamomile tea contains the antioxidant apigenin, which binds to specific receptors in the brain to reduce anxiety and induce mild sedative effects. A calming ritual of sipping chamomile tea can also be a powerful cue for sleep.
Valerian Tea: The root of the valerian plant is a well-known medicinal herb for its ability to promote sleep. It is thought to increase levels of GABA (gamma-aminobutyric acid) in the brain, a neurotransmitter that reduces nervous system activity and creates a sedative effect.
Passionflower Tea: Research suggests passionflower may help reduce anxiety and improve sleep in the short term, possibly by boosting GABA levels in the brain.
Lemon Balm Tea: A member of the mint family, lemon balm is known for its stress and anxiety-reducing properties, which can help improve sleep quality.

Comparison of Popular Bedtime Drinks

To help you decide which drink might be best for your needs, here is a comparison of common options and their primary sleep-supporting mechanisms:


Drink	Key Sleep-Supporting Component	Primary Mechanism	Notes
Tart Cherry Juice	Melatonin, Tryptophan, Antioxidants	Directly provides melatonin; supports production; reduces inflammation	Use 100% pure juice; higher in natural sugars
Warm Milk	Tryptophan, Melatonin, Calcium	Provides building blocks for sleep hormones; psychological comfort	Levels of melatonin higher in milk collected at night
Almond Milk	Melatonin, Tryptophan, Magnesium	Plant-based source of sleep nutrients; aids muscle relaxation	Best without added sugars; good for those with dairy sensitivities
Chamomile Tea	Apigenin (Antioxidant)	Binds to GABA receptors, promoting relaxation	Non-habit forming; caffeine-free
Valerian Tea	GABA-influencing compounds	Increases brain GABA levels for a sedative effect	Potent; may have strong smell and taste; consult a doctor
Banana Smoothie	Tryptophan, Magnesium, Potassium	Combines multiple nutrients that support sleep and relaxation	Can be blended with almond milk for enhanced effect

Incorporating Bedtime Drinks Into Your Routine

For the best results, timing is key when introducing a new drink into your nighttime ritual. It's generally recommended to enjoy your beverage about 30 to 60 minutes before you plan to go to bed. This gives your body time to absorb the beneficial compounds without risking middle-of-the-night bathroom trips from drinking too much liquid right before sleep. The psychological comfort of a consistent ritual—preparing a warm drink and sipping it mindfully—can be as beneficial as the ingredients themselves.

Potential Considerations

While natural sleep aids can be helpful, they are not a guaranteed cure for serious sleep disorders. Scientific results on some beverages are mixed, and their effectiveness can vary from person to person. The sugar content of juices should also be noted, as excessive sugar intake can have the opposite of the intended effect on sleep. It is always wise to avoid caffeine and alcohol before bed, as both are well-known disruptors of healthy sleep patterns. For individuals with persistent sleep issues, it is important to consult a healthcare professional. A beverage can be one component of a holistic approach to sleep, which includes good sleep hygiene, a healthy diet, and stress management.

Conclusion

For those wondering what drinks produce melatonin or support restful sleep, options like tart cherry juice, warm milk, almond milk, and herbal teas offer distinct benefits. Whether providing melatonin directly or promoting relaxation, these beverages can be a positive addition to a nightly routine. By understanding the ingredients and mechanisms, you can choose the best option to support your body's natural sleep processes and help you wind down for the night.

Sleep Foundation

Frequently Asked Questions

Yes, tart cherries, particularly the Montmorency variety, are a natural food source of the sleep-regulating hormone melatonin.

Milk contains the amino acid tryptophan, which the body uses to produce serotonin and melatonin, hormones that help regulate sleep. The warmth can also provide a calming effect.

Yes, almond milk is a good source of tryptophan, melatonin, and magnesium, a mineral known for aiding muscle relaxation and contributing to better sleep quality.

No, herbal teas like chamomile and valerian do not contain melatonin. Instead, they promote sleep by having calming effects that help reduce anxiety and relax the body.

Yes, bananas are rich in magnesium, potassium, and tryptophan. Combining them with almond milk into a smoothie creates a potent drink that supports relaxation and melatonin production.

You should avoid alcoholic and caffeinated drinks, as they can disrupt your sleep cycle and negatively affect sleep quality. It's also best to avoid consuming large amounts of any liquid right before bed to prevent nighttime trips to the bathroom.

While both provide sleep-promoting compounds, the warmth of the milk often provides a more soothing and calming effect that helps you relax. There is no major nutritional difference based on temperature.

While some studies show promising results for melatonin-rich drinks like tart cherry juice helping with mild insomnia, they are not a cure for all cases. For persistent insomnia, it's best to consult a doctor.