What Food and Drinks Have Melatonin for Better Sleep?

According to the National Institutes of Health, melatonin is a hormone your brain produces in response to darkness, and it plays a vital role in regulating your sleep-wake cycle. While most people associate melatonin with supplements, many everyday food and drinks have melatonin naturally, providing a holistic way to support healthy sleep patterns.

Quick Summary

An exploration of natural dietary sources of melatonin and its precursors, including specific fruits, nuts, grains, and animal products. The article covers drinks like tart cherry juice and milk, compares dietary intake to supplements, and offers tips for incorporating these foods to support a healthy sleep cycle.

Key Points

• Pistachios are a top source: Raw pistachios contain one of the highest concentrations of melatonin among plant-based foods, making them an excellent bedtime snack.

• Tart cherry juice can improve sleep duration: Drinking unsweetened tart cherry juice has been shown to increase the body's melatonin levels and may lead to longer, better quality sleep.

• Animal products also provide melatonin: Eggs, milk, and fatty fish like salmon are reliable sources of dietary melatonin and other nutrients that support sleep, such as vitamin D and omega-3s.

• Cooking and processing can affect melatonin levels: Heat from cooking, such as roasting nuts, can reduce melatonin content. Raw or minimally processed options are often best.

• Lifestyle matters more than supplements: While supplements provide high doses, natural food sources offer more balanced nutritional support. Combining melatonin-rich foods with good sleep hygiene, like avoiding blue light, is most effective.

The Role of Melatonin in Your Sleep-Wake Cycle

Melatonin, often called the “sleep hormone,” is primarily produced by the pineal gland in your brain. Its secretion is dictated by your body's internal clock, or circadian rhythm, and is heavily influenced by light exposure. Melatonin levels rise as darkness falls, signaling to your body that it is time to prepare for sleep. Conversely, exposure to light, especially blue light from electronic devices, can suppress its production and delay the onset of sleep.

While the body produces its own supply, consuming foods rich in melatonin or its precursor, tryptophan, can help support natural sleep regulation. This strategy provides essential vitamins, minerals, and antioxidants that contribute to overall health, rather than just delivering the hormone in isolation.

Melatonin-Rich Foods: A Natural Way to Better Sleep

Incorporating specific foods into your diet, especially as a light evening snack, can help nudge your body toward a restful state. Here are some of the top natural sources of melatonin.

Nuts and Seeds

• Pistachios: These nuts are known to have one of the highest concentrations of melatonin among plant-based foods, and they also provide magnesium and vitamin B6, which are linked to better sleep quality.
• Walnuts: Containing melatonin, omega-3 fatty acids, and the sleep-promoting amino acid tryptophan, walnuts are a brain-healthy and sleep-supportive snack.
• Almonds: A handful of almonds offers a significant dose of melatonin, alongside magnesium, which helps relax muscles and regulate your body’s melatonin production.
• Sunflower and Pumpkin Seeds: These seeds are rich sources of tryptophan, which the body uses to create serotonin and melatonin.

Fruits and Juices

• Tart Cherries: Specifically the Montmorency variety, tart cherries and their juice are excellent sources of melatonin and have been shown in studies to improve total sleep time and sleep quality.
• Goji Berries: These small berries contain a considerable amount of melatonin and other potent antioxidants.
• Kiwis: In addition to their high antioxidant content, some studies suggest that regularly eating kiwis can significantly improve sleep quality, possibly due to a high concentration of serotonin.
• Grapes: Certain varieties of grapes and grape juice contain melatonin, making them a great evening snack.

Grains and Legumes

• Oats: A bowl of oatmeal is a good source of melatonin, tryptophan, and complex carbohydrates, which can help the brain metabolize tryptophan more effectively.
• Rice: Research has shown that consuming rice, especially jasmine rice, can help you fall asleep faster.
• Legumes: Lentils and beans, such as soybeans, also contain melatonin and tryptophan.

Animal Products

• Eggs: Whether scrambled or hard-boiled, eggs contain a natural source of melatonin, along with protein and vitamin D, both of which support overall sleep health.
• Fatty Fish: Salmon and other fatty fish are rich in omega-3 fatty acids and vitamin D, which support serotonin and melatonin production. Some studies have linked regular fatty fish consumption to improved sleep.
• Milk: A warm glass of milk is a traditional bedtime remedy for good reason. It contains both melatonin and tryptophan, the amino acid your body uses to produce melatonin. Nighttime milk is thought to have even higher levels of melatonin.

Comparison of Melatonin Levels in Common Foods

The amount of melatonin in foods can vary based on factors like farming, processing, and the specific cultivar. However, here is a general comparison based on available studies (levels are approximate and may vary):

Food Source	Form	Approximate Melatonin (ng/g dry weight)	Notes
Pistachios	Raw	~233,000	Highest plant source identified in some studies.
Goji Berries	Dried	~1600	Rich in antioxidants.
Mushrooms	Dried	~6800–12,900	Levels vary significantly by type (e.g., Boletus vs. Chanterelle).
Eggs	Cooked	~1.54	A reliable animal source.
Tart Cherries	Fresh/Juice	~13–15	Efficacy shown in sleep studies.
Walnuts	Raw	~2.5–4.5	A good source of omega-3s.
Oats	Flakes/Grain	~90	Contains tryptophan and complex carbs.
Rice	Grain	~1.5–264	Levels vary by variety.
Almonds	Raw	~39	Also high in magnesium.

Drinks That Have Melatonin or Promote Its Production

• Tart Cherry Juice: Consuming unsweetened tart cherry juice has been shown to increase melatonin levels in the body and improve sleep duration.
• Warm Milk: As mentioned, milk contains both melatonin and tryptophan, making a warm glass a soothing and effective pre-bedtime drink.
• Chamomile Tea: While not containing melatonin directly, chamomile tea has mild sedative properties due to the antioxidant apigenin, which can help promote relaxation and sleep.
• Barley Grass Powder: This powder contains several sleep-supporting nutrients, including tryptophan, and can be mixed into milk or smoothies.

Dietary Melatonin vs. Melatonin Supplements

For those considering how to boost melatonin, it's important to understand the difference between obtaining it from food versus taking a supplement.

Dietary Melatonin

• Low and Sustained Doses: Food sources contain lower, more physiologically appropriate amounts of melatonin and its precursors. This allows for a gentle, natural adjustment to the sleep-wake cycle without a sudden hormone spike.
• Rich in Other Nutrients: Melatonin-rich foods also come packed with other beneficial compounds like antioxidants, vitamins, and minerals that support overall health.
• Not Regulated: Food sources are not subject to the same strict regulations as pharmaceuticals, but this is a benefit of a natural diet. The overall effect is less direct but more harmonious with the body.

Melatonin Supplements

• Variable Potency and Regulation: In many countries, like the U.S., melatonin supplements are regulated as dietary supplements, not drugs. This means potency and purity can be inconsistent between products. Studies have found wide variations in the actual melatonin content of some over-the-counter supplements.
• High Doses: Supplements typically provide much higher doses than what is found in food, which can potentially interfere with the body's natural hormone balance and cause side effects like daytime drowsiness.
• Lack of Long-Term Data: Long-term safety data for high-dose melatonin supplementation is still lacking, especially for specific populations like pregnant women, children, and the elderly.

A Holistic Approach to Sleep Nutrition

Incorporating melatonin-rich foods is just one part of a comprehensive sleep hygiene routine. A healthy sleep-supportive diet involves more than just a pre-bed snack; it's about your eating habits throughout the day. To maximize the benefits of a melatonin-rich diet, consider these additional tips:

1. Timing is Key: Avoid large, heavy, or fatty meals close to bedtime, as they can disrupt digestion and sleep quality. Instead, enjoy a light snack featuring some of the foods listed above.
2. Limit Caffeine: Restrict your intake of caffeinated beverages and foods like coffee, certain teas, and chocolate, especially in the afternoon and evening.
3. Stay Hydrated (but not too much): While hydration is important, limit fluid intake one to two hours before bed to avoid frequent nighttime awakenings for bathroom trips.
4. Embrace Sunlight: Exposure to natural sunlight during the day helps regulate your circadian rhythm and boosts the production of serotonin, which is a precursor to melatonin.
5. Wind Down: Avoid screen time for at least an hour before bed, as blue light can suppress melatonin production.

Conclusion: Making Informed Choices

Ultimately, a balanced diet rich in whole foods is a cornerstone of overall health, including sleep health. By understanding what food and drinks have melatonin, you can make informed dietary choices that naturally support your sleep cycle. While supplements offer a direct, high-dose approach, prioritizing natural food sources offers a gentler, more nutrient-rich strategy that works in harmony with your body’s natural rhythms. For persistent sleep issues, it is always best to consult a healthcare provider to determine the best course of action. You can learn more about how nutrition impacts sleep from resources like the Sleep Foundation.

Frequently Asked Questions

What food has the highest melatonin concentration?

Raw pistachios are often cited as having one of the highest concentrations of melatonin, along with certain types of mushrooms and seeds like white mustard seeds. Goji berries and tart cherries are also highly concentrated sources.

Does cooking or heating food destroy melatonin?

Yes, high heat from cooking, such as roasting nuts, can reduce melatonin levels. The concentration of melatonin can also vary depending on processing methods. It's often best to consume melatonin-rich foods raw or minimally processed to preserve their content.

Can I get enough melatonin from food alone to help me sleep?

While melatonin-rich foods can support your body's natural sleep cycle, they typically contain much lower doses than supplements. Incorporating these foods into your diet, combined with good sleep habits, can be effective for many people. It's not a direct sedative but a supportive strategy.

Is it better to get melatonin from food or supplements?

For most individuals, getting melatonin from food is a safer, more natural approach. Food sources deliver a balanced nutritional profile, while supplements are less regulated and can deliver inconsistent, very high doses that may disrupt your hormone balance.

What drinks should I avoid if I want to increase melatonin naturally?

You should avoid caffeinated beverages like coffee and certain teas, as well as sugary and alcoholic drinks, especially in the hours leading up to bedtime. These can suppress melatonin production and disrupt sleep quality.

How quickly will I notice the effects of melatonin-rich foods on my sleep?

Unlike supplements, dietary melatonin works subtly over time as part of a healthy routine. Effects are generally not immediate but build with consistent, regular consumption as part of a balanced diet and good sleep hygiene. The impact can vary individually.

Are there any side effects from consuming too much dietary melatonin?

It is difficult to consume enough melatonin from food alone to cause an overdose or side effects typically associated with supplements. However, it is always recommended to maintain a balanced diet rather than overconsuming any single food source.