Are you having trouble sleeping at night? Do you want to avoid taking sleeping pills or supplements? If yes, then you might want to consider incorporating foods with melatonin into your diet.

Melatonin is a hormone that regulates your circadian rhythm and helps you sleep. It is naturally produced by the body, but its levels can be influenced by external factors such as light and darkness, stress, and diet.

If you’re looking for foods that contain melatonin, here is the ultimate list:.

1. Tart Cherries

Tart cherries are one of the best sources of melatonin. A study published in the Journal of Sleep Research found that drinking tart cherry juice increased melatonin levels and improved sleep quality in older adults with insomnia.

You can enjoy tart cherries as a snack, in a smoothie, or as a juice.

2. Almonds

Almonds are not only a good source of protein and healthy fats, but they also contain melatonin. A study published in Nutrients found that consuming almonds increased melatonin levels in healthy adults.

You can enjoy almonds as a snack or sprinkle them on top of your salad.

3. Kiwi Fruit

Kiwi fruit is another melatonin-rich food. A study published in the Journal of Sleep Research found that eating two kiwi fruits one hour before bedtime improved sleep quality and duration in adults with sleep problems.

You can enjoy kiwi fruit as a snack or add it to your smoothie.

4. Walnuts

Walnuts are not only a good source of omega-3 fatty acids, but they also contain melatonin. A study published in the Journal of Pineal Research found that consuming walnuts increased melatonin levels in rats.

You can enjoy walnuts as a snack or add them to your oatmeal.

5. Bananas

Bananas are high in potassium and fiber, but they also contain melatonin. A study published in the Journal of Pineal Research found that eating bananas increased melatonin levels in rats. You can enjoy bananas as a snack or add them to your smoothie.

6. Warm Milk

Warm milk contains a small amount of melatonin, but it also contains tryptophan, an amino acid that can increase the production of serotonin, a neurotransmitter that can improve sleep.

Drinking warm milk before bedtime can promote relaxation and improve sleep quality.

7. Grapes

Grapes are not only a good source of antioxidants, but they also contain melatonin. A study published in the Journal of Pineal Research found that consuming grapes increased melatonin levels in rats.

You can enjoy grapes as a snack or freeze them as a dessert.

8. Oats

Oats are a good source of fiber and can help regulate blood sugar levels. They also contain melatonin. A study published in the Journal of Pineal Research found that consuming oats increased melatonin levels in rats.

You can enjoy oats as a breakfast cereal or use them in your baking.

9. Sweet Corn

Sweet corn is not only delicious, but it also contains melatonin. A study published in the Journal of Pineal Research found that consuming sweet corn increased melatonin levels in rats. You can enjoy sweet corn as a side dish or use it in your cooking.

10. Fish

Fish, especially salmon, tuna, and cod, are good sources of omega-3 fatty acids and vitamin D. They also contain melatonin. A study published in the Journal of Pineal Research found that consuming fish increased melatonin levels in rats.

You can enjoy fish as a main dish or use it in your salad.

These are just some of the foods that contain melatonin. Incorporating them into your diet can help promote better sleep and improve your overall health.

Remember to consume them in moderation and consult your healthcare provider if you have any concerns.