Try these melatonin-rich foods to help you sleep better

Contribution: Rachna Aryan


Melatonin is a unique hormone that is essential for restful sleep. Also known as the “dark hormone”, it works with the sun’s rhythm.

This means that more melatonin is produced when the sun sets and less melatonin is produced when the sun rises. Among the various functions, melatonin plays an important role in aiding our circadian rhythm (24-hour internal clock) time.

Despite the fact that most people make enough melatonin for their daily needs, research indicates that adding melatonin-rich foods may improve sleep.

There are a variety of foods that act as excellent natural sources of melatonin.

According to available research, these foods are a good source of melatonin and eating them can be an alternative to prescription sleep aids.

Although scientific studies on the amount of melatonin in certain foods are still limited, there are some foods that are known to be particularly high hormone.

This blog highlights foods that are known to have high levels of melatonin.


These edible fungi are packed with plenty of nutrients that are known to provide plenty of sleep.

Mushrooms of all varieties are a good source of melatonin as well as tryptophan, which can provide several important nutrients that promote sleep.


The high melatonin concentration in corn can help you sleep at night.

The main of these choices is 9.6 mcg per 100 g, which can help control your sleep cycle and improve sleep quality.


Cherries are one of the fruits rich in melatonin. Research suggests that cherries have the potential to improve sleep quality, usually responsible for their melatonin-supporting nutrients.


Full of B vitamins, fiber and several essential minerals, whole oats are highly nutritious.

According to research, each cup of oats contains good amounts of melatonin and 94 mg of tryptophan.


Grapes are known as a rich source of melatonin, the level of concentration of melatonin varies depending on the variety, climate and growing conditions of the grapes. Of all the varieties, red grapes are believed to be the best source of melatonin.


Fish are a better source of melatonin than any other type of meat. Oily fish such as sardines and salmon are the best sources of melatonin among others.


Eggs are one of the most versatile sources of protein and contain all the important amino acids.

They are also rich in other essential nutrients including vitamin D, riboflavin, folate and selenium.

Eggs rich in tryptophan and melatonin also help with sleep.


Warm milk has long been taken as a relaxing drink during sleep because it is a soothing and sleep-inducing.

This is because milk contains two sleep aids, namely tryptophan and melatonin..

The amino acid, tryptophan increases the concentration of the hormones serotonin and melatonin in the body, which improves sleep.


Rice contains a lot of melatonin as well as tryptophan. The high carbohydrates in rice also help improve sleep.

Eating rice not only helps your body make sleep-promoting hormones but also reduces oxidative stress.


Pesto is a perfect pre-bed snack that is rich in melatonin. They contain more melatonin than other nuts like cashews and nuts.

In addition to melatonin, pasta contains antioxidants, vitamin E, fiber, and omega-3 fatty acids, all of which make it a highly nutritious food.

Sweet potatoes

Sweet potatoes increase melatonin production and significantly increase the concentration of melatonin in the blood which helps our brain to send signals to the rest of our body that it is during sleep.

The latest thought

Taking melatonin from the above foods has been found to be an effective alternative to improving sleep.

Moreover, you should opt for frequent health screenings. It gives you vital insights into your health, allowing you to take the necessary steps to improve it..

Book a complete physical health exam today!

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