Which foods are high in melatonin and promote sleep?

If you find it difficult to fall asleep , there are various possible reasons for this. In addition to stress and inadequate sleep hygiene , a melatonin deficiency is also conceivable. The body’s own hormone is responsible for regulating the sleep-wake cycle.

The production of melatonin can be promoted with certain foods Warm milk is one of the old home remedies for falling asleep . But this has far less effect on the melatonin level than long assumed.

The situation is different for the following foods. If you want to get a restful sleep, then rely on certain foods that promote sleep.

Melatonin is an endogenous hormone that is essential for your internal clock. During the day, when the sun shines on your retina, the body reduces the release of the hormone. This makes you feel more alert and more productive. You start the day with full energy and meet the typical demands of everyday life.

In the evening, when the sun is no longer shining, the body releases melatonin . You feel tired and you are preparing for sleep.

At least this is the ideal situation. However, there are a few reasons why you may be melatonin deficient. This is the case, for example, when you work on your computer in the evening or use your smartphone. The bluish light has a similar effect on your body as sunlight. This inhibits melatonin production and creates a deficiency. You feel awake even in the late hours and you cannot find the necessary rest for sleep. Then it makes sense to supplement melatonin in order to be able to sleep better.


Food that promotes sleep rarely contains higher amounts of melatonin. Rather, they have other nutrients that promote melatonin production. This is tryptophan , for example . An amino acid that is involved as a precursor in the formation of melatonin and serotonin . This amino acid is therefore also used in antidepressants and has an anti-anxiety effect.

In addition to tryptophan, the foods contain other vitamins and nutrients that help you sleep more deeply. These are, for example, potassium and magnesium , which also support melatonin production.

In addition, the food is easy to digest. If you eat before bed , the meal shouldn’t stress your digestion too much. Otherwise there is less energy available for the regeneration of the body. It is better to eat smaller meals in the evening so that your stomach is not too full when you sleep.

The following foods have a beneficial effect on your sleep and stimulate melatonin production. You will feel more tired and find your way to sleep better.


Fruits and vegetables are essential for your health. They possess a number of nutrients that are necessary for the mind and body to remain efficient.

Before going to bed, it is advisable to eat green vegetables in the form of a salad. Leafy vegetables, spinach or cabbage are rich in vitamins and prevent deficiency during sleep.

If you want to stimulate the formation of melatonin , foods with a high vitamin B6 content are useful. The vitamin B6 stimulates the biosynthesis of melatonin , so that the level rises and you feel more tired. Sour cherries are ideal as a food .

Bananas are rich in important nutrients not only during exercise, but also before sleep . They contain potassium and magnesium , which prevent cramps and support melatonin production.


Nuts are rich in melatonin . The sleep-promoting effect was proven in a study at the University of San Antonio in Texas.

Walnuts are particularly beneficial here. These are able to noticeably increase the melatonin level. This initiates the night rhythm and you feel tired more quickly.

The walnuts are also rich in omega 3 fatty acids. These are healthy and maintain the brain function and have a preventive effect against inflammation. This strengthens your immune system and supports your body during the night.


Milk and biscuits are considered a classic pre-bed meal to induce sleep. However, the melatonin content in milk is negligible and has no direct impact on humans. You would have to consume a few liters of milk to influence the melatonin level.

Still, warm milk is helpful before going to sleep. It relaxes and represents a calm sleep ritual . It is an important signal in the evening so that you can fall asleep better .


Instead of a juicy steak, you should rather eat a fish in the evening. Fish is rich in omega 3 fatty acids and beneficial for your health.

The omega 3 has a positive effect on your sleep. Studies have shown that the length and quality of sleep increases. This is especially helpful if you have trouble sleeping through the night and wake up more often during the night. Thanks to the Omega 3, you wake up more refreshed.

The fish are salmon or tuna . Prepare these with rice and some vegetables, for example, to conjure up the perfect meal in the evening.


You can prepare eggs in different ways. Whether hard-boiled, as a fried egg or scrambled eggs. Which shape you choose is up to you. Eggs are high in protein and tryptophan. As a result, not only is the muscles better supplied, but melatonin production is also stimulated.

Because tryptophan is the precursor of serotonin, which in turn is involved in the production of melatonin. If you do a lot of sport, strain your muscles and want to sleep better, then eat eggs before you go to sleep .


Whole grain products are good for sleep. These contain loads of long-chain carbohydrates. As a result, the blood sugar level remains relatively constant and is not subject to large fluctuations. A low blood sugar level, in turn, improves the absorption of the amino acid tryptophan. As a result, the body is able to produce melatonin more effectively.

If you would like to consume carbohydrates in the evening, you would prefer to eat whole grain products, rice or potatoes. On the other hand, you should avoid simple sugar. Avoid sweets or soft drinks , as these have a strong influence on the blood sugar level and you are more likely to be hungry at night .


Different types of tea are not directly involved in the formation of melatonin but are associated with greater relaxation . As a bedtime ritual, it is advisable to prepare the tea before going to bed in order to lose stress and reduce sleep disorders.

Chamomile or valerian tea are ideal for relaxation . These calm and stimulate the production of the neurotransmitter gamma-aminobutyric acid. You feel sleepier and calmer.

Also peppermint tea has a positive effect on sleep . It has a soothing effect on gastrointestinal complaints and relaxes the muscles. Peppermint tea is also well suited for night heartburn to make the night more pleasant.


If you want to sleep better , you can easily influence this through your diet. The hormone melatonin is decisive for your sleep behavior. By consuming certain foods that are rich in melatonin or tryptophan, you will be more tired in the evening and you will fall asleep faster.

Avoid foods that contain caffeine or are heavy on your stomach. High-fat meat or cheese is not recommended for the evening. Also, alcohol is taboo because it interferes with the regeneration and you’re less recovered the next morning.

Rely on the foods presented here that contribute positively to the production of melatonin and thus ensure a better night’s sleep. They support your sleep behavior in a natural way so that you don’t have to resort to other means to finally find the relaxation you want.

Jamie Clark

Hello, I’m Jamie Clark, 32 years old, and I have been living in the USA for a few years.
Since I was a child, I have suffered from a house dust allergy, severely affecting me. I felt the effects both while exercising and while sleeping. Constant sneezing after getting up and difficult breathing were the consequences. The allergy has also developed into asthma, which is still a sporting restriction today.

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