Can’t Sleep? Try One Of These Natural Sources Of Melatonin

Sweet dreams.

by Natalia Lusinski
Melatonin is a hormone that’s produced by your brain as it responds to darkness. It helps when it comes to your circadian rhythm and sleep patterns. Perhaps you’ve tried taking melatonin pills to help you sleep. But there are natural sources of melatonin, too.Shutterstock


You may already know that nuts are healthy — they are high in nutrients (like magnesium) and antioxidants. But research shows that nuts, especially walnuts and pistachios, can also promote sleep due to their melatonin content. So try some as a pre-bedtime snackShutterstock


Even though you may be used to eating eggs for breakfast, you may want to switch things up and have them in the evening, as they have been found to be a great source of melatonin.Shutterstock

Warm Milk

When you were growing up, your parents might have had you drink warm milk to help you sleep — and they had a point. This is due to the tryptophan in milk, which helps produce melatonin (and is the same amino acid that makes you sleepy after eating turkey).Shutterstock


For plant-eaters, mushrooms can help you sleep. Whether you add them to a salad or your dinner — or try them via a bedtime drink, like Mud\Wtr: Rest, which contains mushrooms like reishi and turkey tail — they’ll help up your melatonin and lower your insomnia.Shutterstock


Fatty types of fish that are high in omega-3 fatty acids, like sardines and salmon, can be a good source of melatonin. Plus, they’re good for you in several other ways, too — they’re great sources of vitamin D, vitamin B6, and magnesium.Shutterstock


If you’re a fan of tart cherry juice, it can become your new bedtime drink since it has been found to not only increase melatonin levels, but also help with sleep quality. Shutterstock


Chickpeas are not only a superfood and super nutritious, but they also contain vitamin B6, which is necessary to produce melatonin. Plus, chickpeas help level out blood sugar levels, which means a better quality of sleep, too.Shutterstock

Goji Berries

Another fruit to try is goji berries. In addition to their antioxidant effects, they’re a high source of melatonin. Whether you add them to a salad or eat the dried food plain, try having some every night and see how they improve your sleep.Shutterstock


Yogurt contains tryptophan, the amino acid that creates melatonin and helps you sleep. But you’ll want to choose a plain yogurt (or Greek yogurt) without sugar, as the latter can increase your blood sugar, which won’t help you sleep. For added flavor, you can always add some goji berries!Shutterstock

Thanks for reading,
head home for more!