Boost Your Melatonin Levels With These Top 7 Foods For Better Sleep



Published on: 06-Apr-2024


10 min read




Lalita Vishwakarma


Boost Your Melatonin Levels With These Top 7 Foods For Better Sleep

Boost Your Melatonin Levels With These Top 7 Foods For Better Sleep

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Hello readers! Do you ever wonder why we need 7-8 hours of sleep daily and what happens if we fail to get it? The answer is simple: a good night's sleep keeps your overall health at its best. However, modern lifestyle activities like late-night movies and excessive engagement with social media can negatively affect sleep patterns. Poor eating habits can also affect sleep quality, as they can interfere with melatonin production, the hormone that regulates sleep patterns in the body.       

When you consistently fail to get 7-8 hours of sleep per day due to low melatonin levels, you may start experiencing issues related to your mental health, such as stress, anxiety, and depression 

However, you can improve this by consuming melatonin-rich foods. This article will explore the top 7 melatonin-rich foods for better sleep. So, to know which foods can help you get back on track, simply read the article on foods for better sleep! 

Table of Contents 

  1. What Are Super Foods For Better Sleep? 

  1. Which Fruit Is Best For Sleep? 

  1. What Can I Drink To Help Me Sleep? 

  1. Other Ways to Improve Sleep  

  1. The Final Say 

  1. FAQs 

  1. References 

What Are Super Foods For Better Sleep? 

A healthy and nutritious diet containing the best foods for better sleep is the most appreciated and followed remedy for any health disorder. They can improve your sleep-wake cycle, thus promoting sound sleep. Here is the list of best foods for better sleep at night: 

1. Tart Cherries 

These are ranked as the best foods for better sleep. They are sour and contain high levels of melatonin and anti-inflammatory compounds that can benefit your health. According to a study, tart cherry juice also contains melatonin and can help improve sleep. The juice also contains procyanidin, which increases tryptophan availability and reduces inflammation. However, it's important to remember that cherry juice, whether tart or not, can be high in sugar. 

2. Milk 

Warm milk is a popular remedy for sleeplessness. That's because milk is an excellent source of melatonin, a hormone that regulates sleep. Milk also contains tryptophan (an amino acid), which increases the production of melatonin and serotonin, helping you fall asleep faster.    

Interestingly, milk from cows milked at night may have a higher melatonin content, as they produce more melatonin at night when they prepare for sleep; however, its almost impossible to assess it. Other options, such as soy milk, are available if you're lactose intolerant 

3. Pistachios 

These superfoods for better sleep contain high amounts of melatonin, which is the hormone that regulates sleep, and vitamin B6, which helps convert tryptophan into melatonin. Additionally, pistachios are rich in fibreantioxidants and omega-3 fatty acidsall boosting sleep quality.   

4. Fatty Fish 

Fish like salmon and tuna are tasty and great foods for better sleep. These fatty fish are rich in melatonin, vitamin B6, omega-3 fatty acids, magnesium, and vitamin D, all of which play a crucial role in regulating serotonin levels in the body. According to a study, people who ate salmon three times a week experienced better sleep quality and improved daytime functioning than those who didn't. 

5. Rice 

Not all carbohydrates are the same. While junk food and sugary drinks can disrupt sleep, rice is among the good foods for better sleep. It is known for its carbohydrate, melatonin, and tryptophan content. It's essential to choose healthy, complex carbs over refined ones. Pairing rice with a tryptophan-rich protein like salmon can further improve sleep. However, eating sweets before bed is not recommended. Further research is needed to understand how different carbs affect sleep. 

6. Goji Berries 

These tiny berries are loaded with natural melatonin, which can help improve sleep quality. They are also rich in antioxidants, protein, and fibre, making them a great addition to your diet. Some studies suggest that Goji berries may also help reduce depression and anxiety, which can contribute to a better night's sleep. So why not give these little berries a try and see if they make a difference in your sleep routine? 

7. Oats 

Oats are a "good" carbohydrate that promotes better sleep due to their high melatonin and tryptophan content. They are also rich in fibre, B vitamins, and minerals. Starting your day with a bowl of oatmeal can be a great way to boost your overall health and improve your night’s sleep. 

Which Fruit Is Best For Sleep? 

Bananas are a very healthy fruit that can benefit sleep and energy levels. They contain melatonin, tryptophan, vitamin B6, and magnesium, which can help boost serotonin production and improve sleep quality. Furthermore, bananas are a great source of complex carbohydrates, providing sustained energy throughout the day. 

Another good food for better sleep is Kiwi. Although it's grown in many countries, this small, oval-shaped fruit is commonly associated with New Zealand. There are green and gold varieties, but the green ones are more common. Kiwifruit is packed with vitamins and minerals, including vitamins C and E, potassium, and folate, which can all help promote better sleep. 

What Can I Drink To Help Me Sleep? 

A glass of warm milk, plain or infused with turmeric, is the best drink to promote good sleep. But what if you are lactose intolerant? Then, you can try out herbal teas. These are made with natural ingredients and take less than 10 minutes to prepare. Here are some excellent options that you can try out at home: 

Herbal Teas 

Key Ingredient 


Chamomile Tea 


Promotes relaxation and sleep quality 

Lavender Tea 

Lavender scent 

Reduces stress and anxiety 

Valerian Root Tea 

GABA-increasing compounds 

Induces sleep and improves sleep quality 

Passionflower Tea 

GABA-increasing compounds 

Reduces anxiety, promotes relaxation, and improves sleep continuity 

Lemon Balm Tea 

GABA-increasing compounds 

Promotes relaxation, reduces anxiety, and improves sleep quality 

Peppermint Tea 


Alleviates digestive issues and promotes relaxation 

Other Ways to Improve Sleep  

Food is not the only option to improve your sleep cycle. In fact, there are natural ways that, when practised daily, can help you get a sound sleep. These include 

1. Aromatherapy 

Aromatherapy is the method of using essential oils from plants for therapeutic purposes. It has been used for centuries to improve health and well-being, and one widespread use is for better sleep. Aromatherapy induces relaxation, alleviates insomnia, reduces stress and anxiety, and enhances sleep. 

2. Yoga And Meditation 

Engaging in regular yoga practice can significantly improve your sleep quality. Yoga's calming and meditative aspects help reduce stress and anxiety, promoting a relaxed state of mind that is conducive to better sleep. 

Incorporating gentle yoga for stress and anxiety relief with breathing exercises into your bedtime routine can signal your body that it's time to unwind, creating a soothing pre-sleep ritual. You can try the following yoga poses to get sound sleep: 

  • Wide-Knee Child's Pose (Balasana) 

  • Standing Forward Bend (Uttanasana) 

  • Standing Half Forward Bend At The Wall (Ardha Uttanasana) 

  • Legs Up The Wall Pose (Viparita Karani) 

3. Exercise Before Bed 

Stretching before bed is one of the most effective remedies for sound sleep. This little step, however, may aid in sleep onset and duration. It can help decrease stress, enhance blood flow, relieve tense muscles, and relieve lower backaches. 

Several studies have linked the practice of meditative movements, such as tai chi or Yoga, to sleep better. Here are some simple and easy-to-do stretches that you can do before bed: 

  • Knee To Chest 

  • Spinal Twist 

  • Side Stretch 

  • Lunge 

  • Butterfly Pose 

Foods to Avoid Before Bed 

It's important to avoid certain foods at night to have a good night's sleep, as they can disrupt your sleep cycle. However, some foods contain melatonin, which can help you fall asleep. 

1. Food with Spicy Punch 

Spicy food is not advised before sleep as it is acidic and can lead to acid reflux. This can further disturb digestion and make it difficult to get a good night's sleep. It can also trigger IBS (irritable bowel syndrome) and even make you wake up during the night. 

2. Sweets or Chocolate 

The tradition of eating sweets or chocolates after dinner can ruin your sleep pattern. These foods are rich in caffeine and sugar, which can keep you up at night. Instead, you can opt for foods rich in melatonin and sweet taste to ensure you get 8 hours of deep sleep. 

3. Citrus Fruits 

Citrus fruits like oranges, kiwis, and grapes are always suggested for inclusion in your diet due to their antioxidant properties. But they are not good to consume before bed. These are diuretics, and eating them just before sleep can cause you to wake up to use the bathroom at night.  

4. Tea or Coffee 

Most people are addicted to tea and coffee and drink more than six cups a day without knowing their pros and cons. Although drinking them during the day is good, they should be avoided before bed. These drinks are rich in caffeine, which alters your sleep cycle, allowing you to stay awake for hours.   

The Final Say 

In conclusion, getting enough sleep is crucial for maintaining good physical and mental health. While modern lifestyle habits can make it difficult to get the recommended 7-8 hours of sleep, consuming melatonin-rich foods can help improve sleep quality. The 7 foods for better sleep listed in this article are great options to consider if you're looking to improve your sleep.  

However, a healthy diet and good sleep hygiene practices are just as important for getting a good night's rest. You can improve your overall health and enjoy a better night's sleep by making small changes to your diet and sleep routine. 


1. What should we include in our diet for better sleep? 

You can include the following foods for better sleep at night. 

  • Complex carbohydrates like oatmeal or whole grains. 

  • A glass of warm milk 

  • Herbal teas 

  • Almonds 

  • Banana 

2. Is melatonin good for sleep? 

Yes, it is imperative as it regulates the sleep-wake cycle and helps with sleep-related disorders like the delayed sleep phase. 

3. What are the top 10 melatonin-rich foods for good sleep? 

The best melatonin foods for sleep are: 

  • Milk  

  • Fish 

  • Nuts 

  • Rice  

  • Oats 

  • Goji berries 

  • Mushrooms 

  • Corn 

  • Banana 

  • Eggs 

4. Is magnesium important for sleep? 

Although it does not have a direct connection with the sleep cycle, it can alleviate anxiety, stress and depression symptoms, helping to prevent sleep disorders. 

5. What is sleep hygiene? 

It is the collective name for your daily routine and the sleep environment. It plays an essential role in regulating the sleep-wake cycle.  


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