If you’re looking for foods that naturally contain melatonin or may support healthy sleep, here’s a list of ingredients commonly associated with it. Keep in mind that the amount of melatonin in foods is generally much lower than in supplements, and sleep depends on many factors besides diet.
Some foods that naturally contain melatonin or are often linked to better sleep include:
- Tart cherries – One of the best-studied natural dietary sources of melatonin.
- Kiwifruit – Some studies suggest eating kiwi before bed may improve sleep quality.
- Walnuts – Contain small amounts of melatonin and healthy fats.
- Pistachios – Reported to contain melatonin, though amounts vary by processing and measurement methods.
- Oats – Naturally contain small amounts of melatonin.
- Milk – Contains small amounts of melatonin and tryptophan.
- Eggs – Provide melatonin in small quantities.
- Grapes – Especially some varieties contain measurable melatonin.
- Tomatoes – Another plant source with small amounts.
- Rice – Contains small amounts of melatonin.
- Sweet corn – A modest natural source.
- Mushrooms – Some edible mushrooms contain melatonin.
It’s also helpful to include foods rich in tryptophan (such as dairy, poultry, legumes, nuts, and seeds), since tryptophan is used by the body to make serotonin and then melatonin.
For better sleep overall, these habits often have a bigger effect than dietary melatonin alone:
- Keep a consistent bedtime and wake time.
- Avoid caffeine in the late afternoon and evening.
- Limit bright screens for an hour before bed.
- Keep your bedroom cool, dark, and quiet.
If you have persistent insomnia or regularly struggle to sleep despite good sleep habits, it’s worth discussing it with a healthcare professional to look for underlying causes.
