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7 Foods High In Melatonin For An Even Deeper Sleep

October 21, 2023

Are restless nights and groggy mornings becoming the norm? If you find yourself staring at the ceiling instead of catching those coveted zzz’s, you might want to consider eating foods high in melatonin.

Melatonin, the hormone that regulates sleep, can be naturally increased through your diet. While incorporating foods high in melatonin can support better sleep, remember that creating a relaxing bedtime routine and maintaining a sleep-conducive environment are also vital for quality rest. If sleep troubles persist, consult a healthcare professional for guidance. With the right balance of nutritious foods and healthy sleep habits, you can enjoy more restful nights and energetic days. Sweet dreams!

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1. Goji Berries

smoothie bowl topped with berries seeds coconut and goji berries


These little red wonders aren’t just a powerhouse of antioxidants; they’re also loaded with melatonin. Enjoy a handful as a bedtime snack or sprinkle them on your yogurt or oatmeal.

2. Pistachios

pistachio ice cream topped with pistachios


These crunchy nuts contain melatonin and are packed with protein and healthy fats. Munch on a small serving as an evening treat.

3. Fatty fish

salmon and vegetable noodle stir fry in a bowl with chopsticks


Fish like salmon, tuna, and mackerel are rich in melatonin and heart-healthy omega-3 fatty acids. Grill up a delicious fillet for dinner and let the melatonin work its magic.

Related: 6 Fatty Fish Recipes To Get More Omega-3’s in Your Diet

4. Tart cherries

tart cherry juice in a glass on a table


Tart cherries are one of the best natural sources of melatonin. Sip on tart cherry juice or enjoy a bowl of fresh cherries before bedtime.

5. Eggs

feta eggs in a skillet with toast


Eggs are not just a breakfast staple; they also contain an abundance of melatonin. Whip up some scrambled eggs for dinner to increase your melatonin intake.

6. Bananas

Banana Egg Pancakes

Image credit: Shutterstock

Bananas are a convenient, delicious and melatonin-rich fruit. Grab one as a quick and healthy evening snack to help you sleep better.

7. Oats

healthy bowl of oatmeal with berries and apples


Warm and comforting, oats are a great source of melatonin. Try a bowl of oatmeal topped with banana slices for a double dose of sleep-inducing goodness.

Read next: 8 Desserts That Actually Help You Sleep

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