Are you having trouble nodding off to sleep at night? If so, it may be time to look into the power of melatonin-rich superfoods. Eating foods with high levels of melatonin can help you get to sleep more easily, stay asleep longer, and wake up feeling refreshed. Melatonin is a naturally-occurring hormone in the body responsible for regulating sleep patterns, but if yours are on the fritz, these six superfoods can help put you back on the right path. From tart cherries to almonds and more, these amazing eats are not only delicious, but they’re also loaded with natural melatonin that can help you get your shut-eye back on track.
Unlike melatonin supplements, your body processes this hormone differently when it comes from food sources. “The impact of [melatonin-rich foods] on our internal melatonin levels varies with how much we eat, the time of the day we eat them, and whether we eat them in combination with anything else,” says behavioral sleep specialist Carleara Weiss, PhD, sleep science advisor for Aeroflow Sleep. There have been no side effects on people consuming natural melatonin-rich foods, so you can rest easy knowing that these superfoods are not only delicious but also safe to eat.
The impact of [melatonin-rich foods] on our internal melatonin levels varies with how much we eat, the time of the day we eat them, and whether we eat them in combination with anything else
Carleara Weiss, PhD
6 Best Melatonin-Rich Superfoods You Must Try
Walnuts
Walnuts are full of essential vitamins and minerals, including magnesium, calcium, and vitamin B6. Not only that, but they are also a great source of plant-based protein. One of the most impressive features of walnuts is their powerful dose of melatonin. Plus, their crunchy texture and nutty flavor make them the perfect snack to munch on right before hitting the pillow!
Tart Cherries
Tart cherries are an excellent source of melatonin, with a single cup of the tart fruit containing more than seven times the amount found in other fruits. Eating tart cherries before bed can help to regulate your sleep cycle and give you a more restful night’s sleep. They also have a delicious sweet-tart flavor that will make them your new favorite bedtime snack!
Almonds
Almonds are nature’s gift when it comes to getting good sleep, with a single handful containing more than double the amount of melatonin found in other nuts and seeds. Eating a few almonds before bed can help to regulate your sleep cycle and give your body the restful night’s sleep it needs. Packed with energizing B vitamins, magnesium and proteins, almonds are a healthy snack that can replace sugary snacks for a natural boost of energy throughout the day.
Oats
Oats have been a staple in breakfast bowls for centuries, but they are so much more than just an ingredient. They contain protein, vitamins and minerals, and they are chock-full of antioxidants. On top of that, oats have an incredible ability to produce melatonin in your body—a hormone responsible for regulating your sleep-wake cycle. Start your day with a bowl of oats in the morning to get the energy you need and sleep better at night.
Dairy Products
Dairy products are a natural source of melatonin and can be beneficial for sleep. Milk, in particular, is an excellent source of calcium and magnesium—two minerals that help to regulate sleep. Yogurt is another great choice for a snack before bed, as it contains tryptophan, which helps to promote sleep
Honey
Honey is a timeless remedy for many ailments, and it can also help promote deep and restful sleep. It contains melatonin and tryptophan, both of which help to regulate your sleep-wake cycle. A spoonful of honey before bed can be just the thing to help you get a good night’s sleep. Plus, it has the added benefit of being naturally sweet and delicious.
