A good night’s sleep is essential for feeling your best, and if you’re like many people struggling to fall or stay asleep, you might be searching for natural ways to improve your sleep quality. One hormone that plays a critical role in regulating sleep is melatonin. While most people depend on melatonin supplements, explore the different natural sources of melatonin that you can include in your diet. Uncover nine melatonin-rich foods and a few tips on how to build a bedtime routine that supports deep, restorative rest.

What is Melatonin?

Melatonin is a hormone produced by the pineal gland in your brain. It helps regulate your body’s circadian rhythm, which is the internal clock that signals when it’s time to sleep and wake up. Melatonin levels typically rise in the evening as it gets dark, helping you wind down in preparation for sleep. Low melatonin levels, disrupted sleep schedules, or exposure to too much artificial light can throw your rhythm off, leading to insomnia or restless nights.

Aside from melatonin supplements, eating melatonin-rich foods is a natural way to help support your body’s melatonin production and promote better sleep quality.

9 Natural Foods High in Melatonin

If you're looking for a natural way to improve your sleep, start by including these melatonin-rich foods in your evening meals or daily snacks:

Tart Cherries

Tart cherries, especially the Montmorency variety, are one of the most well-researched natural sources of melatonin. Several studies have shown that drinking tart cherry juice can help increase melatonin levels and improve sleep duration and quality. Try a small glass of tart cherry juice about an hour before bed or enjoy a handful of dried tart cherries as a nighttime snack. Look for low-sugar options to avoid sugar-related sleep disruptions. 

Milk

Milk is a classic bedtime drink for a reason. It contains melatonin, tryptophan, and calcium, which plays a role in melatonin production. Warm milk, in particular, has been used for generations as a natural sleep aid. Choose a unsweetened, grass-fed A2 milk that is easy to digest and avoids any sugar-related sleep disruptions. Pair your milk with Modern Dose's Sleep Aid for a delicious nighttime treat that helps optimize your sleep. 

Bananas

Bananas are rich in magnesium, potassium, and vitamin B6, all of which support relaxation and melatonin production. They also contain tryptophan, making them a natural option for promoting sleep. Eat a banana on its own, or slice it into your oatmeal or yogurt for some extra sleep support.

Pistachios

Among nuts, pistachios are among the most melatonin-rich foods, containing about 660 nanograms of melatonin per gram. They also contain vitamin B6, magnesium, and phenolics that support tryptophan metabolism, increasing its conversion to melatonin. This can help with sleep onset, duration, and quality. Unlike many other foods, roasting pistachios does not reduce their melatonin content, making them a convenient and versatile option for a nighttime snack.

Fatty Fish

Fatty fish like salmon, tuna, mackerel, and sardines are packed with omega-3 fatty acids and vitamin D, both of which may enhance your body’s ability to regulate serotonin and melatonin. Research has linked regular fish consumption to better sleep quality, especially when eaten at dinner.

Oats

Oats are another surprising source of melatonin, and they also contain complex carbohydrates that help transport tryptophan to the brain. While oats will not cause immediate drowsiness, incorporating oats into your diet can support overall melatonin levels in your body, which can then support more restful sleep. A small bowl of warm oatmeal made with milk or nut milk can be a comforting and effective breakfast or snack.

Mushrooms

Certain types of mushrooms, including reishi, shiitake, and maitake, contain melatonin as well as other compounds that may support immune health and relaxation. Incorporate mushrooms into your dinner recipes, such as stir-fries or soups, to take advantage of its calming benefits.

Eggs

Eggs are another source of melatonin, along with protein, vitamin D, and tryptophan. Incorporating egg dishes into your diet such as omelet, frittata, or grain bowl can be a nutrient-rich way to support better sleep.

Walnuts

Walnuts contain melatonin and omega-3 fatty acids, making them a good evening snack for supporting both brain health and sleep quality. A study demonstrated that 40g of walnut intake provides an increase in melatonin, which can be beneficial for sleep quality in healthy young adults. They also provide magnesium, which can help calm the nervous system and prepare your body for rest.

Navigating Melatonin Content and Supplementation

While there are natural food sources of melatonin, a supplement may often be necessary to help assist in resetting your sleep-wake cycle. If you're considering melatonin supplements, it's important to understand that more isn't always better. Research suggests that 1-3 mg of melatonin is typically sufficient for promoting sleep in most people. Higher doses may not necessarily be more effective and could even disrupt your natural sleep-wake cycle over time.

Rather than increasing your melatonin dosage beyond the 1-3 mg range, it’s often more effective to combine a low-dose melatonin supplement with other ingredients that support relaxation such as magnesium, glycine, and vitamin B6. Adding in calming nightly rituals like dimming the lights, turning off screens, and creating a consistent bedtime routine can also be beneficial for your sleep quality.

Supplement with Sleep Aid to Optimize Your Sleep

While a melatonin-friendly diet can help support your sleep, sometimes food alone isn’t enough to resolve your sleep problems, especially if stress, travel, or irregular schedules are interfering with your rest. Modern Dose's Sleep Aid supplement drink mix is formulated to help you fall asleep faster and stay asleep longer.

With glycine, vitamin B6, melatonin, and calming magnesium glycinate, Sleep Aid helps relax your body and mind without grogginess the next day. Stir into warm or cold water or milk about 30 minutes to an hour before bed as part of your nighttime ritual.

Foods to Avoid Before Bed

Just as certain foods support better sleep, others can disrupt it. Try to avoid these before bedtime:

• Caffeine: Found in coffee, tea, chocolate, and some sodas.

• Alcohol: May make you sleepy initially but often leads to disrupted sleep.

• Spicy Foods: Can cause heartburn and discomfort that interfere with sleep.

• Heavy or Rich Meals: These take longer to digest and can disturb your rest.

• Sugary Snacks: Blood sugar spikes can cause nighttime awakenings.

Other Tips for Better Sleep

Beyond food and supplements, there are several other ways to support healthy melatonin production and promote restful sleep:

• Stick to a consistent sleep schedule (even on weekends).

• Limit screen time before bed; the blue light from phones and laptops can suppress melatonin.

• Dim the lights in the evening to signal your body that it’s time to wind down.

• Create a calming bedtime routine with reading, stretching, or a warm bath.

• Keep your bedroom cool and dark to optimize your sleep environment.

• Get natural light exposure during the day, especially in the morning.

The Bottom Line

Melatonin is essential for high-quality sleep, and you can help support your body’s natural production by incorporating melatonin-rich foods into your daily routine. From tart cherries to pistachios and milk, these natural options offer an easy and holistic way to wind down at night. Pair a sleep-friendly diet with a consistent bedtime routine and science-backed support like Modern Dose’s Sleep Aid to give your body the rest it deserves.

A better night’s sleep might just be a snack (and a sip) away.