[Melatonin](https://sleepdoctor.com/melatonin/) is a sleep-inducing hormone, often nicknamed the “sleep hormone.” Melatonin regulates your sleep-wake cycle and responds to light and darkness— more melatonin is produced when it gets dark to help you sleep, and less is produced as the sun rises and your eyes are exposed to light to help you wake up. Melatonin production is mainly carried out in the pineal gland, it’s also produced in your gut and in most of your body’s cells. But it’s the melatonin that’s made in the pineal gland that regulates your [circadian rhythm](https://sleepdoctor.com/circadian-rhythm/) and sleep-wake cycle. ### Melatonin Rich Foods ### Milk A glass of warm milk is a well-known and common sleep remedy, and for good reason! Milk is one of the best dietary sources of melatonin. It also contains the amino acid tryptophan, which increases concentrations of melatonin and serotonin and helps you drift off to sleep easier.  Interestingly, milk from cows that were milked at night may contain higher melatonin content than that from cows milked during the day. This is because like people, other animals produce more melatonin at night as they prepare for sleep— this elevated melatonin level then goes into the milk. Unfortunately, you can’t tell what your carton of milk’s melatonin content is at a glance nor if the cow was milked at night. But whether the cow was milked during the day or at night, milk remains a great source of natural melatonin.  If you are lactose intolerant you may want to skip the milk, but fortunately there are plenty more choices for you. ### Pistachios Many nuts including cashews and almonds contain melatonin, but pistachios have a higher amount than the others. Pistachios are also high in vitamin B6, which helps convert tryptophan into melatonin.  Pistachios are great sources of fiber, omega 3 fatty acids— which are linked to higher sleep quality— and antioxidants too. ### Tart Cherries As their name states, tart cherries are more sour than other sweeter cherries you can also find at the grocery store. Not only are they high in melatonin, but tart cherries are also rich in anti-inflammatory compounds that can help keep you healthy. It’s not just the cherries themselves that can help you sleep either. Tart cherry juice is a melatonin-rich food as well. According to one study examining seniors with [insomnia](https://sleepdoctor.com/insomnia/), drinking tart cherry juice increased participants’ sleep time and sleep efficiency. A compound in the juice, procyanidin, increased tryptophan availability in participants and also reduced inflammation in their bodies. Tart or otherwise, cherry juice can be high in sugar though, so it’s important to keep that in mind if you’re considering incorporating tart cherries into your diet. ### Fatty Fish Fatty fish like salmon and tuna are not only melatonin-rich foods, but they’re also high in vitamin B6, omega 3 fatty acid, magnesium, and vitamin D— all of which are important to regulating serotonin, promoting healthy sleep, and promoting better function during the day. One study found that participants who ate salmon three times a week slept better and showed improved daytime functioning compared to participants who did not. ### Rice Not all carbs are created equal. While some carbohydrates like junk food or sugary beverages can potentially harm your sleep, rice notably does not. Its carbohydrate content is actually conducive to sleep, as well as its melatonin and tryptophan content. What you eat with the carbs may matter more than the carbs themselves though. For example, sweets before bed can negatively affect your sleep, while consuming rice with a tryptophan-containing protein, such as salmon, may encourage better sleep. More research is needed to determine the effects different carbohydrates have on sleep, but you should always prioritize eating healthier, more complex carbs over refined ones. While these foods are known sources of dietary melatonin, the actual melatonin content of each food can vary depending on a number of factors, including where the food was produced and when it was produced. ### Goji Berries Goji berries are powerful sources of natural melatonin. Considered by many to be a superfood, these berries originally native to China are also rich in antioxidants, protein, and fiber. Goji berries may also help improve depression or anxious behavior, which can also help sleep by calming your mind and allowing you to drift off more easily. ### Oats Like rice, oats are a “good” carbohydrate that can help lead to better sleep. Whole oats are a great source of melatonin, as well as tryptophan. Oats are also high in fiber, B vitamins, and lots of minerals.  A bowl of oatmeal is a great way to start your day, and it can be a great way to help you sleep too!  ### Mushrooms Mushrooms are rich in melatonin, and also contain tryptophan. They’re also great sources of protein, fiber, and antioxidants. Whether you like portabella mushrooms, button mushrooms, or their more exotic relatives, all kinds of mushrooms contain the same health and sleep benefits. ### Corn Whether you enjoy it off or on the cob, corn is another melatonin-rich food. Corn also contains tryptophan which is, of course, also conducive for sleep. Corn is also high in vitamin C, antioxidants, magnesium, and fiber. ### Bananas Bananas are an amazingly healthy fruit. Bananas contain melatonin, tryptophan, vitamin B6, and magnesium, which are all great for producing serotonin and helping you sleep. Bananas are another “good” carb that can not only help you sleep, but feel more alert during the day. This is because bananas contain complex carbohydrates, which can give you energy all day long.  Bonus: If you boil the banana and make my famous banana tea, the skins contain significant magnesium which is very supportive for sleep. While it may sound odd, banana tea is delicious— or as my daughter says, “Dad, this is very banana-y!”