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As light decreases, our levels of melatonin increase, helping us fall asleep.
Below, registered dietitians highlight 12 of the foods known to be among the highest in melatonin.
founder and director of Real Nutrition
Tart cherry concentrate
Tart cherry concentrate is thesuper-charged version of tart cherry juice.
Pistachios
Pistachios are one of the bestfoods for better sleep, according to dietitians.
If youre trying to test out pistachios for sleep, eat a serving1/4 cupan hour before bed.
Plus, theyre made with the exact amount of pistachios recommended for optimal snoozing.
Eggs
Eggs are one of the most versatile ingredients, which is why we love anybreakfast-for-dinner recipethat celebrates eggs.
The good news is that theyre also afood that may make you sleepy.
Serotonin is subsequently converted into melatonin, the hormone directly responsible for sleep cycles, she says.
Milk
Finally, an excuse to make thatturmeric-rich Golden Milkdrink youve heard so much buzz about!
Note youll want to use cows milk as it contains the highest amounts of melatonin.
founder and director of Real Nutrition
Feeling lazy?Canned salmonis underrated.
Pomegranates
According to Manaker, pomegranates are one of the bestfruits that will help you sleep.
Pomegranates are brimming with nutritional benefits, and have beenlinked to improved sleep quality3.
Keep in mind that magnesium also plays an important role in the production of melatonin.
So, how domagnesium vs. melatonin for sleepcompare?
They act together to support the regulation of sleep patterns and promote better sleep quality, Manaker says.
This can further enhance the bodys ability to relax and drift into a peaceful slumber, she adds.
Grapes
Grapes, particularly their skins, are another great source of melatonin.
Additionally, the fruit containsresveratrol, which can support brain health and aid in sleep regulation.
Manaker recommends making mushroom tacos orburgersat least once a week to help support melatonin production.
Kiwi
Kiwis contain a bevy of nutrients, one of them being melatonin.
Just remember to keep the skin on, if you want to reap all of its gut-healthy benefits.
They also work great as a yogurt topping or for making amelatonin-rich oatmeal recipe.
Strawberries
Manaker says thatstrawberries contain a wealth of nutrientsthat support healthy sleep patterns.
Sleepytimestrawberry shortcake parfait, anyone?
FAQ
What are signs of low melatonin levels?
This may include:
What can cause low melatonin levels?
Shapiro also explains that there are many factors that can contribute to low levels of melatonin.
This may include:
When should you consume melatonin-rich foods for better sleep?
When should you include a melatonin supplement in your routine?
For most people, small doses between 1 and 3 mg will be effective.
Having one serving 30 to 60 minutes before bed can enhance sleep.
I likePink Storks melatonin gummiesbecause they combine the hormone with passionflower, which is also known to support sleep.
This option has 2 mg of melatonin per serving.
Sleep still on your mind?
Check out thesethree myths about eating and sleep(that are false!)
dietitians want you to know.
reviewed byAngela Holliday-Bell, MD
How to make a melatonin-rich snack:
Meng, Xiao et al.
Dietary Sources and Bioactivities of Melatonin.Nutrientsvol.
2017, doi:10.3390/nu9040367
Peuhkuri, Katri et al.
Dietary factors and fluctuating levels of melatonin.Food & nutrition researchvol.
56 (2012): 10.3402/fnr.v56i0.17252.
doi:10.3402/fnr.v56i0.17252
Banihani, Saleem A et al.
17 Dec. 2019, doi:10.1002/fsn3.1344
Lin, Hsiao-Han et al.
Effect of kiwifruit consumption on sleep quality in adults with sleep problems.Asia Pacific journal of clinical nutritionvol.
20,2 (2011): 169-74.
2021, doi:10.3390/antiox10071064
Karaaslan C, Suzen S. Antioxidant properties of melatonin and its potential action in diseases.
Curr Top Med Chem.
2015;15(9):894-903. doi: 10.2174/1568026615666150220120946.
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