Tart Cherries: Tart cherries, especially Montmorency cherries, are one of the richest food sources of melatonin. Consuming tart cherry juice or whole cherries in the evening may help improve sleep quality and duration.
Walnuts: Walnuts are a good source of melatonin, as well as healthy fats and antioxidants. Eating a small handful of walnuts as a nighttime snack may help promote relaxation and enhance sleep.
Almonds: Almonds are another nut rich in melatonin and magnesium, both of which are associated with improved sleep quality. Enjoying a small serving of almonds before bedtime may help support natural melatonin production.
Bananas: Bananas contain both melatonin and magnesium, as well as potassium and tryptophan, which are precursors to melatonin and serotonin. Consuming a banana in the evening may help regulate sleep-wake cycles and promote relaxation.
Oats: Oats are rich in melatonin and fiber, and they also contain tryptophan, which can help increase serotonin levels. Eating a small bowl of oatmeal with milk or yogurt before bed may help improve sleep quality.
Kiwi: Kiwi fruit is a good source of melatonin, vitamin C, and antioxidants. Consuming kiwi in the evening has been shown to improve sleep onset, duration, and efficiency in some studies.
Chamomile Tea: Chamomile tea is known for its calming properties and may help promote relaxation and improve sleep quality. Drinking a cup of chamomile tea before bedtime may help increase melatonin levels and support better sleep.
Fatty Fish: Fatty fish like salmon, tuna, and mackerel are high in omega-3 fatty acids, vitamin D, and protein, which are all important for regulating sleep-wake cycles and melatonin production. Including fatty fish in your diet a few times a week may help improve sleep quality.