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Melatonin is a hormone produced naturally in the pineal gland in the brain. Among several functions, melatonin plays a key role in regulating the body’s circadian rhythms, or sleep-wake cycles. As a result, the pineal gland produces more melatonin when the sun goes down and levels drop at dawn.
Melatonin supplements are a popular way to increase melatonin concentration and possibly improve the quality and quantity of sleep. Melatonin supplements are generally non-habit forming and are safe for adults and children in doses of around 0.5 to 5 milligrams. However, melatonin supplements can cause drowsiness, nausea, and dizziness, and they can interfere with certain medications.
Luckily, if you’re looking to support your body’s natural melatonin levels but don’t want to rely on supplements, there are several sleeping pills that contain melatonin. Adding any of these melatonin-rich foods to your plate or bedtime snack routine can help regulate your sleep patterns over time and help you get more restful sleep. Although there is little nutritional data on the specific concentration of melatonin in different foods, the following foods are known to be particularly high in melatonin.
Milk
Warm milk has long been used as a relaxing drink at bedtime, as many people find it to act as a mild sedative and promote restful sleep. This effect is probably due to the fact that milk contains the potent duo of sleep-promoting compounds, melatonin and tryptophan. An essential amino acid well known to be present in turkey, tryptophan increases serotonin and melatonin levels, making it effective in improving the sleep cycle. Each 8-ounce glass of milk provides 106 mg of tryptophan (38% RDI) and is also one of the best dietary sources of melatonin.
Cherry pie
Tart cherries are a unique variety of cherries, which are much more tart than standard sweet cherries you might buy at the grocery store. Tart cherries are high in anti-inflammatory compounds as well as melatonin and have found their way into the health food and natural supplement market for their ability to relieve arthritis pain, improve heart health, and promote sleep. Usually sold as a tangy cherry juice or concentrate, try swirling some in yogurt or cottage cheese.
Pistachios
Several varieties of nuts contain melatonin, such as almonds and cashews, but pistachios are particularly high in melatonin. Like other nuts, pistachios also contain fiber, omega-3 fatty acids, vitamin E, and antioxidants, making them a nourishing and nutritious snack.
Grapes
Grapes and goji berries are both high in melatonin. The concentration of melatonin varies depending on the grape variety, growing conditions, and climate, but red grapes tend to be the best source. Goji berries are a superfood native to China, touted for its anti-aging properties and high antioxidant content. They are typically sold as dry goji berries and can be added to muffins, cereals, trail mixes, and yogurt, or eaten as is.
Mushrooms
Mushrooms contain both tryptophan and melatonin, making them a great dinner food to aid sleep. With the wide variety of types of mushrooms, you can vary the method of preparation and the type of almost endless options.
But
Corn is pretty ubiquitous in the American diet in one form or another. This beloved staple is also high in melatonin, so it can help regulate your sleep cycle.
Oats
Whole grains are demonized by some popular diets, but they can offer many health benefits and contain fiber, B vitamins, and several important minerals. They can also promote sleep. Whole oats are rich in melatonin; Plus, each cup of oatmeal contains 94 mg of tryptophan, which is equivalent to 33% of the RDI for a 70 kg person, making it a powerful punch for optimal sleep. Try oatmeal, granola, oatmeal porridge, or homemade protein bars with oatmeal.
Eggs
Eggs are sometimes called nature’s perfect food. They are a complete source of protein, which means they contain all of the essential amino acids, as well as many other essential nutrients such as vitamin D, folate, selenium, and riboflavin. Eggs can also promote sleep because they are high in melatonin and tryptophan.
Rice
Rice not only contains melatonin and tryptophan, but the carbohydrate content has also been shown to improve sleep. One study found that after implementing a rice diet, subjects experienced significant improvement in sleep quality and reduced oxidative stress.
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