Phil and Mel In The Afternoon

Phil and Mel In The Afternoon

Phil and Mel In The Afternoon

(Photo by Ken Harding/BIPs/Getty Images)

Plenty of people take melatonin supplements to help them sleep, but you don’t necessarily have to spend money on a bottle of supplements. CNBC report that some of the foods in your kitchen right now may have all the melatonin you need.

According to the Mayo Clinic, melatonin is a hormone your body makes that helps to regulate the sleep-wake cycle and can be beneficial for stabilizing your sleep pattern. If you want better sleep and don’t want to take yet another supplement, try these five foods that are naturally high in melatonin.

  • Eggs


    (Photo Illustration by Justin Sullivan/Getty Images)

    Eggs are one of the best sources of melatonin among animal products. They’re also loaded with iron and protein, as well as other essential nutrients.

  • Fish

    Salmon filets

    (Photo by Cameron Spencer/Getty Images)

    Fatty fish like salmon and tuna are rich in melatonin as well as vitamin B6, omega 3 fatty acids, magnesium and vitamin D – all of which promote healthy sleep. One study found that participants who ate salmon three times a week slept better and showed improved daytime functioning than those who didn’t.

  • Milk

    Milk cartons

    (Photo by Tim Boyle/Getty Images)

    It turns out that the old school sleep remedy really works, thanks to the melatonin. Milk is one of the best dietary sources of it and it also contains the amino acid tryptophan, which increases concentrations of melatonin and helps you drift off to sleep easier.

  • Nuts


    (Photo by Carsten Koall/Getty Images)

    According to a 2022 study published in the Journal of Food Composition and Analysis, walnuts were found to have high amounts of melatonin. It’s also found in almonds, hazelnuts, pumpkin seeds and pistachios. Just go for the raw kind because the roasting process has been shown to negatively impact melatonin content.

  • Tart Cherry Juice

    Tart Cherry Juice on Bed Tray

    (Photo by Tom Enos/Cherry Marketing Institute via Getty Images)

    This is new to me. Apparently, tart cherry juice is an effective sleep aid thanks to all the melatonin in the fruit. You can also just eat the tart cherries to get your melatonin without all the added sugar in the juice.

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