Can eating foods high in melatonin help you sleep?
From tart cherries to eggs and meat, there are plenty of foods that contain melatonin. But if you eat them before bed, does it mean you’re likely to have a better night’s sleep? By Claire Spreadbury The UK is said to be in the midst of a sleep crisis. One sleep charity reports that nine out of 10 people are currently experiencing sleep issues. There are lots of reasons that people may be experiencing poor sleep, but if it continues for a long time it can start to affect your wellbeing. Good sleep habits can help, but what about melatonin? Produced by the body, the hormone melatonin regulates our sleep cycles. Secreted by the pineal gland in the brain, the amount increases at night when it’s dark outside (helping us to feel sleepy) and reduces in the morning (when it’s light again). Melatonin is sometimes prescribed in supplement form to help people aged 55 or over with sleep problems like insomnia. It can sometimes be prescribed to younger people but only for long-term problems and only by specialists. The NHS advises it should only ever be taken for a short period of time and it can cause side effects. Can eating melatonin-rich food help? There are plenty of natural foods that contain melatonin. So, could eating them ease sleep problems? “It can help,” says registered dietitian Clare Thornton-Wood. “Eating foods containing melatonin can increase melatonin levels in the body.” Research suggests eating melatonin-rich foods may support sleep, adds Rhiannon Lambert, registered nutritionist and author of The Science of Nutrition. “When melatonin is consumed, it binds to receptors in the brain, which regulates the circadian rhythm - our internal 24-hour clock. This process helps signal the body to initiate and improve sleep.” Research seems to back this up, too. One Chinese study concluded melatonin has been reported to improve sleep efficiency and eating melatonin-rich foods could assist sleep. Further research produced by multiple universities in Russia, found that eating a higher volume of melatonin-containing foods every day is associated with better sleep quality and can even lower levels of depression. Which foods are high in melatonin? Glyn Howatson, professor of human and applied physiology at Northumbria University, worked on a study to discover whether consuming tart cherry juice – which contains high levels of phytochemicals, including melatonin – would improve sleep quality. “Tart cherries do seem to work,” he says. “There is a small but relatively convincing body of knowledge to suggest it is helpful.“We have also seen this applied in elite athletes preparing for long-haul travel and an overwhelming majority of those athletes reported better sleep and management of jet lag, as a result of taking tart cherries.” The study concluded the consumption of a tart cherry juice concentrate provides an increase in melatonin. This can lead to better sleep duration and quality, in both healthy men and women and may also help manage disturbed sleep. While tart cherry juice studies have led to an improvement in sleep, Lambert suggests consumption may be pricey and it may also contain a large amount of sugar. “In contrast,” she notes, “kiwi fruits - which are rich in both melatonin and serotonin, a neurotransmitter that plays a key role in regulating sleep - have shown stronger evidence of supporting sleep and have been found to positively impact sleep onset, duration and efficiency. “Studies suggest consuming two kiwi fruits about one hour before bedtime can significantly enhance sleep quality in adults with self-reported sleep disturbances. This timing aligns with the body's natural preparation for sleep, making kiwi an accessible and practical option for those seeking dietary strategies to improve rest.” Other foods thought to naturally contain melatonin include nuts, seeds, milk and eggs, plus whole wheat bread, mushrooms, cereals, germinated legumes [such as alfalfa sprouts], tofu and cheddar, says Lambert. Eggs contain melatonin, here’s how you can make the perfect boiled egg “Consuming these foods before bed may modestly increase circulating melatonin levels, potentially reducing the time it takes to fall asleep, or improving sleep efficiency,” she adds, pointing out that effects are likely to vary, based on individual factors and the bioavailability of melatonin from food, which can be influenced by digestion and absorption. “While melatonin-rich foods may support sleep, their impact is most effective when combined with good sleep hygiene practices, such as maintaining a regular bedtime and limiting evening light exposure,” she continues. Tryptophan-rich ingredients Having a milky drink before bed is a practice most of us have tried at some point – and with good reason. “Dairy products may promote good sleep quality, as milk - for example - contains high concentrations of tryptophan [an amino acid] which can be synthesised into both serotonin and melatonin,” says Lambert. “Similarly, dark chocolate also contains tryptophan, as well as other nutrients that may promote sleep quality. These include magnesium, which can support melatonin production, as well as anandamide, which regulates sleep hormones.” Porridge is also a good option, adds Thornton-Wood: “Tryptophan has to cross the blood-brain barrier to be effective - and it does this more easily with a carbohydrate source, so a bowl of porridge would be good for this.” Other foods rich in tryptophan include turkey, cheese, fish and sunflower seeds. When is the best time to eat melatonin-rich foods? The timing of melatonin consumption is often recommended at one to two hours before bedtime, says Lambert and opting to eat raw foods might also be the way to go. “Raw or unprocessed foods do generally contain more melatonin,” notes Thornton-Wood, though there isn’t much research to determine the ‘best’ way to consume them for maximum absorption. “There are idiosyncrasies, in that fruits and vegetables that contain melatonin often have other compounds that help sleep - polyphenolic acids and anthocyanins, for example, have anti-inflammatory and anti-oxidative properties that might also help with the sleep-wake cycle,” adds Howatson. ‘Normal’ portions are recommended, so you could try a glass of tart cherry juice, a boiled egg, a handful of nuts (pistachios especially) or a warm mug of milk and see if anything makes a difference. Effects don’t need time to build up, according to the experts, so experiment and see what happens. You could also try dinner options like salmon, with peppers, tomatoes and mushrooms – all of which contain melatonin. But remember, good sleep relies on your body having enough time to digest your food beforehand, so Thornton-Wood recommends eating this at least two hours prior to bedtime. Anyone concerned about sleep deprivation, big or small, should speak to their GP or a healthcare professional. Dietary strategies can help, but sleep is crucial for overall health and wellbeing, so it’s important to seek support and guidance. Originally published December 2024 Want more? Visit BBC Food on Instagram, Facebook and Pinterest. Want to watch the latest Food TV programmes? Visit BBC iPlayer.