5 Foods High in the Sleep Hormone – Melatonin

To ensure the production of melatonin in the body, dietary supplements are often resorted to. These drugs are generally safe and non-addictive, but they can interact with some prescription drugs and cause side effects such as headache, nausea, drowsiness and dizziness, according to WebMD.



Fortunately, supplements may not be necessary. Scientists have discovered that a diet rich in melatonin can lead to an increase in the level of this hormone in the blood.

Foods high in melatonin

It is important to mention that no one has established a recommended daily dose of melatonin, and when prescribing supplements for sleep disorders, some experts recommend using this hormone in doses of 0.5-3 milligrams. High doses can cause drowsiness even during the day.

Melatonin content is not usually listed in food databases, but based on research findings, the following five products may be suitable sources.


Cherry juice is one of the most effective drinks for improving sleep quality. Scientists have found that their consumption increases melatonin levels in the body and improves sleep. However, remember that cherry juice is high in sugar, and eating fruit is a healthier way to get your melatonin than drinking juice.


Eggs are one of the best animal sources of melatonin. Eggs are packed with various nutrients including important elements like protein and iron.

Food for sleep

Food for sleep

the milk

We might be wrong when we say that warm milk is a traditional remedy for insomnia, well, it contains melatonin which helps in falling asleep easily. Drinking warm milk is a really good solution if you only tolerate dairy products.


Fish has more melatonin than meat. It is better to choose fatty fish like salmon, sardines etc. Remember that this type of fish is a source of valuable omega-3 fatty acids.

The seeds

Certain amounts of melatonin are found in many types of nuts, but pistachios and almonds contain the most. It is also important that nuts are an incomparable source of various antioxidants, healthy omega-3 fatty acids and minerals.

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