add these melatonin rich foods for better sleep

Add These Melatonin Rich Foods For Better Sleep

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Do not waste your nights wondering about methods to sleep better, rather read this blog about melatonin-rich foods to have a quality sleep every night.

Sleep disorders are quite common in today’s world. Many reasons drive sleep disorders such as bad food, tampered schedules, late-night work, lifestyle stress, etc. However, it is quite important to take enough sleep according to the sleep calculator which measures the sleep required by the human to stay fresh and healthy (ideally 7-8 hours). After calculating the sleep duration, the next big step is to take the suggested sleep. Well, it is indeed a big step! In today’s world sleeping for enough hours is something we do on weekends. Isn’t it? Initially, it was the schedules that made us awake at night. Then we got habitual to it and eventually are unable to sleep without any reason and wonder the ways for better sleep. 

Increasing the content of melatonin in the diet could be one of the great ways to sleep better at night. Melatonin is a unique hormone produced by the pineal gland which is located in the middle of the brain. It works inversely with the rhythms of the sun. When the sun goes down, more melatonin is made, and vice versa. It regulates your internal clock and gives the signal to your body to prepare for sleep. Thus, you can improve your sleep quality by taking in melatonin through diet. However, there is no defined recommended dietary allowance (RDA) for this hormone so you can include melatonin-rich foods in your diet in an optimal quantity.

List Of Foods High In Melatonin


These are the general foods that you can easily eat daily. Rather few of them could be eaten raw. Thus, there is nothing hard you will have to do to add melatonin foods to your diet.

1. Tart Cherries

Tart cherries are one of the fruits that are rich in the supply of melatonin. Their intake could be helpful to improve the quality of sleep. Tart cherries increase the bioavailability of tryptophan which not only improves sleep quality but also increases sleep duration. 

However, tart cherries juice is high in sugar so it can potentially increase your calorie intake. So you should eat them raw to stay healthy and sleep healthy.

Tart Cherries

2. Walnuts

According to some researchers, walnut is one of the best food sources of melatonin. It is because of the presence of tryptophan. It is a sleep-enhancing amino acid that helps in the production of melatonin. 

Other than this, walnuts are quite healthy for the human body as it is full of many nutrients giving almost 19 minerals and vitamins including magnesium, copper, phosphorus, omega-3, etc.

3. Fish

Fish has many nutrients to offer the human body. People who eat fish stay fit, active, and free from many organ damage risks. At the same time, fish is quite rich in melatonin to provide good quality sleep. Also, it has omega-3 fatty acids and vitamin D that are good for eyes and bones respectively.

There is no specific way to make fish get most of the melatonin content. You can eat it anyways but make sure you do not eat it fried if you are willing to lose weight.


4. Milk

Many doctors suggest that milk is the home remedy for insomnia. It is very rich in melatonin. That is the reason our parents always suggest drinking milk at night before bed.

Make sure you do not make it quite high in sugar and calories which may cause indigestion and disturb your sleep at the night. On top of it, milk is quite a healthy source of protein and calcium that enhance bone density and boosts the overall strength of the body.

5. Almonds

Almonds are an amazing tree nut that is abundant with nutrients along with melatonin. They are the remedy for people suffering from insomnia. However, it does not mean that it will work like a sleeping pill. Taking almonds every day will gradually increase the content of melatonin in your body to provide you with better sleep.

Other than this, almonds have many other reasons to be consumed regularly.


6. Turkey

If we would have been at your place. We would have been so happy to see turkey as a food that is good for sleep. Like wow! :p

It is delicious and nutritious at the same time. Also, it is good for strengthening muscles and regulating the appetite as well rich in tryptophan to produce high levels of melatonin. Thus, it becomes a tasty yet healthy food to improve sleep quality. 

Read our knowledge base article on “Common Foods To Avoid Before Sleep“.

In The End

All these foods to help you sleep are easy and tasty. That means you do not need to compromise with your taste buds and diet to increase the quantity of melatonin in your body. Still, if you feel the need for supplements, you take melatonin supplements. Most of them are risk-free but still do not consume without consulting the doctor.

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