12 Foods With Melatonin You Should Include In Your Dinners To Sleep Like A Baby
Having trouble falling asleep at night? Instead of reaching for sleeping pills, try reaching for your dinner plate. Melatonin, the hormone that regulates your sleep-wake cycle, can be found naturally in several foods. Including these in your evening meals or snacks could help you drift off faster and sleep more soundly.
Here are 12 melatonin-boosting foods to eat before bed:
1. Cherries
Fresh cherries or cherry juice are one of the richest natural sources of melatonin. A sweet and simple pre-bedtime snack.
2. Bananas
Packed with tryptophan and magnesium, bananas help your body produce melatonin and serotonin — key players in sleep regulation.
3. Nuts (Almonds, Walnuts, Pistachios)
Nuts are a powerhouse of melatonin, magnesium, and healthy fats — all of which help relax the body and mind.
4. Pineapple
Juicy and vibrant, pineapple helps increase melatonin production and provides a vitamin C boost for extra support.
5. Asparagus
Rich in vitamin B6 and tryptophan, asparagus can support your body’s natural melatonin production.
6. Oatmeal
Warm, comforting, and full of tryptophan, fiber, and magnesium — oatmeal is the ultimate sleepytime meal.
7. Milk
A classic sleep remedy. Warm milk delivers tryptophan and calcium, which together help calm the nervous system.
8. Turkey
Everyone gets sleepy after a Thanksgiving meal for a reason! Turkey is rich in tryptophan and makes a great protein option for dinner.
9. Tomatoes
These vibrant red fruits are naturally high in melatonin and are perfect in a light soup or salad before bed.
10. Spinach
Loaded with magnesium, spinach can help relax your muscles and reduce nighttime restlessness.
11. Mushrooms
Mushrooms (especially maitake and shiitake) contain melatonin and vitamin D, which supports your body’s internal clock.
12. Salmon
This fatty fish is full of omega-3s and vitamin D, both of which play a role in regulating melatonin and improving sleep quality.
Tip: Combine several of these foods in a light evening meal, like a salmon and spinach salad with cherry tomatoes, or a warm bowl of oatmeal topped with bananas and walnuts.
Your sleep might just thank you tonight!
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