10 Foods That Are High in Melatonin

Do you have trouble sleeping? You’re not alone. According to the National Sleep Foundation, 50 to 70 million Americans suffer from a sleep disorder. While there are many over-the-counter and prescription medications available to help people get a good night’s sleep, these come with a host of side effects.

Fortunately, there are some natural foods that can help you get a better night’s sleep.

10 Foods Rich in Melatonin that Can Help You Sleep Better:

1. Almonds

Almonds are a great source of magnesium, which is known to be helpful in promoting relaxation and improving sleep quality. Additionally, almonds contain high levels of tryptophan, which is converted into melatonin in the body.

2. Cherries

Cherries are a great source of melatonin, with one serving containing about 0.17 milligram of this sleep-promoting hormone. Like almonds, cherries also contain high levels of magnesium and tryptophan, which can help you get to sleep faster and stay asleep longer.

3. Oatmeal

Oats are a good choice for promoting healthy sleep because they are rich in calcium and vitamin B6, both of which have been found to play an important role in regulating the body’s natural production of melatonin. Additionally, oats are a great source of magnesium and zinc, which have been shown to support healthy sleep cycles as well.

4. Bananas

Bananas are high in potassium, which helps to relax the muscles and promote drowsiness. As such, bananas are a perfect late-night snack for promoting healthy sleep. Additionally, bananas contain tryptophan, magnesium and vitamin B6 – all of which can help to improve sleep quality and relieve insomnia.

5. Pineapple

Pineapples are packed with vitamin C, which has been shown to reduce stress hormones that can inhibit your body’s natural production of melatonin and other sleep-inducing hormones. In addition to helping you get better sleep, this sweet fruit may also help fight conditions like hypertension and diabetes.

6. Bread

Bread is an excellent source of carbohydrates, which can help to promote sleep by increasing the levels of tryptophan in the brain. Additionally, bread is rich in magnesium and calcium, both of which play an important role in regulating melatonin production.

7. Dairy Products

Dairy products like milk and yogurt are high in calcium, which can help to improve sleep quality by promoting the release of melatonin from the pineal gland. Additionally, dairy products contain tryptophan and casein – a slow-digesting protein that can help you stay asleep longer throughout the night.

8. Tomatoes

Tomatoes are a great source of the antioxidant lycopene, which has been shown to promote sleep by increasing the levels of melatonin in the body. Additionally, tomatoes are rich in magnesium and potassium – both of which can help to relax the muscles and improve sleep quality.

9. Fish

Fish is an excellent source of protein, which can help to promote sleep by increasing the levels of tryptophan in the brain. Additionally, fish is a good source of omega-3 fatty acids, which have been shown to improve sleep quality and reduce stress levels.

10. Dark Chocolate

Dark chocolate is rich in magnesium, which can help to relax the muscles and promote sleep. Additionally, dark chocolate contains tryptophan, which is converted into melatonin in the body. As such, dark chocolate can help you get to sleep faster and stay asleep longer.

These are just a few of the foods that can help improve sleep quality. If you’re looking for ways to get better sleep without all of the side effects, consider adding these foods to your diet today!

If you’re having trouble sleeping or suffering from insomnia, there are some natural foods that can help promote healthy sleep and relieve insomnia. These include almonds, cherries, oatmeal, bananas, pineapple, bread and dairy products. Adding these foods to your diet may help you get better sleep and feel more energized throughout the da

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