13 Foods to Eat Instead of Taking Melatonin for Better Sleep

Overall nutritious eating is well-associated with sleeping better, but some individual foods can make a difference as well. Certain foods can interact with the hormones that are responsible for regulating sleeping, making them more effective. Other foods can interfere with a good night's sleep.

1. Pistachios

Pistachios contain the sleep hormone melatonin. They are also high in vitamin B6 (one ounce contains about 25% of the daily value), which is necessary for the production of melatonin and serotonin (a chemical produced in the body that plays a role in sleep).

2. Spinach

Spinach is a good source of magnesium, which helps promote muscle relaxation. A lack of magnesium in your diet can make staying asleep difficult. Spinach also contains potassium, which has been associated with sleep quality, though more research is needed to know for certain whether getting more potassium helps improve sleep.

3. Edamame

Edamame (soy beans) is a good source of vitamin B6. It also contains the compound isoflavones which helps with serotonin production. In one study, the odds of good sleep quality were 2.5 times more likely when after consuming soybeans.

Other sources of soy include tofu, miso, and tempeh. Edamame also contains tryptophan, an amino acid that helps support sleep. Your body doesn't make its own tryptophan, so you need to get it through food.

4. Chamomile Tea

Chamomile is an herb that has been associated with improved sleep quality.¹¹ Chamomile tea contains an antioxidant called apigenin, which has sleep-promoting effects.

Chamomile tea is typically caffeine-free, making it a soothing warm beverage to relax with before bed.

5. Cheese

Cheese, notably hard cheeses, contains tryptophan, as well as magnesium, zinc, and vitamin B6, which help the body convert tryptophan into melatonin and serotonin.

It makes a good evening snack, especially paired with complex carbohydrates such as wholegrain crackers.

6. Tart Cherry Juice

Tart cherry juice (also called sour cherry juice) is a good source of melatonin. There is some research that suggests tart cherry juice can help relieve symptoms of insomnia.

Tart cherries are also high in antioxidants and may have anti-inflammatory effects. It is important to read labels, as many cherry juices are sweetened. Look for ones with no (or little) added sugar.

7. Milk

Milk contains tryptophan, and it contains calcium, which helps the body absorb tryptophan more efficiently. Tryptophan helps produce melatonin.

A glass of warm milk before bed can provide these sleep-promoting nutrients, and be soothing and relaxing. Adding warm milk to a cup of chamomile tea gives you the benefits of both.

8. Certain Animal Proteins

Turkey, chicken, fish, and eggs are good sources of tryptophan. Eggs contain melatonin. Fish, chicken, turkey, and pork contain vitamin B6.

Contrary to popular belief, eating a large serving of turkey won't knock you out, but regularly eating foods containing tryptophan can help your sleep over time.

In fact, eating high-protein foods such as meat or poultry close to bedtime can disrupt sleep because it can take a long time to break down, and digestion slows down during sleep.

9. Whole Grains

Complex carbohydrates such as whole grains can trigger the release of serotonin, and don't take long to digest, making them a good choice if you need a snack before bed.

Fiber in whole grains, such as brown rice, quinoa, barley, and oats, can slow blood sugar spikes that could lower melatonin. Whole grains also contain vitamin B6, and quinoa is a good source of tryptophan.

Brown rice helps boost serotonin, and contains tryptophan, fiber, certain B vitamins, iron, magnesium, and potassium.

10. Certain Nuts and Seeds

Among nuts, pistachios are the highest in melatonin, but some other nuts, such as walnuts and almonds, are also a source of the sleep hormone. They are also high in heart-healthy fats.

Peanuts and pumpkin seeds are good sources of tryptophan. Cashews and sesame seeds also contain sleep-supporting nutrients.

11. Kiwi, Bananas, and Other Fruits

Fruits contain nutrients such as potassium, magnesium, and tryptophan that can help promote sleep. They may also help enhance sleep due to compounds such as serotonin and melatonin.

Sleep-promoting fruits include:

• Bananas

• Kiwis

• Pineapple

• Tart cherries

Pairing fruit with a protein, such as cheese, can help prevent large blood sugar spikes.

12. Avocados

Avocados contain potassium and magnesium. Some research has linked magnesium to decreased depression and anxiety, both of which can affect sleep. Avocados are a lower-sugar fruit, and contain healthy fats.

13. Sweet Potatoes

Another good source of potassium and magnesium is sweet potatoes. They also contains fiber.

How Food Affects Sleep

There is no one food that will guarantee better sleep. Your overall diet is what is most important when it comes to both your sleep and your health in general, rather than eating specific foods.

There are certain vitamins, minerals, other nutrients, and sleep-related hormones (or their building blocks) that can contribute to better sleep when we eat foods that contain them.

These may include:

• Melatonin: We naturally produce this sleep-related hormone, but foods and environmental factors can influence its functioning.

• Serotonin: The chemical serotonin is produced in the brain and digestive system. It plays a role in sleep on its own, and it is necessary for the production of melatonin.

• Magnesium: This mineral is a building block for melatonin, and may help reduce levels of the stress hormone cortisol, relax the muscles, and calm the nervous system.

• Tryptophan: This amino acid converts into important molecules and chemicals that promote sleep and other functions.

• B complex vitamins: B complex vitamins helps with melatonin production. It is better to get them from food rather than a supplement, which could keep you awake if taken before bed.

• Omega-3 and vitamin D: Foods that contain this combination, such as fatty fish like salmon, or combining foods rich in these nutrients, may help regulate serotonin and improve sleep.

Making sure to include lean proteins such as turkey or fish, complex carbohydrates such as whole grains, and healthy (unsaturated) fats in your final meal before bed can help keep blood sugar levels stable, helping you get a solid sleep. Foods that contribute to good sleep don't need to be eaten immediately before bed to provide their benefits. Eating a variety of beneficial foods throughout the day helps your body work to regulate sleep effectively.

Foods to Avoid For Better Sleep

Foods to avoid close to bedtime include:

• Caffeinated foods and beverages

• Spicy foods

• Alcohol

• High-sugar foods

• High-fat foods

• Acidic foods

Other Ways to Support Healthy Sleep

Some ways to help you get enough good quality sleep include:

• Practice healthy lifestyle habits, such as eating a variety of nutritious foods and getting regular physical activity

• Limit screen time before bed

• Avoid stimulants, such as caffeine and nicotine, before bed

• Use your bed only for sleep and intimacy

• Make the environment conducive to sleep (the right temperature, free of distractions, dark, and quiet)

• Have a habitual sleep ritual

• Practice stress management techniques

• Go to bed only when you are sleepy

• Avoid long or late naps

• Go to bed and get up at the same time every day

• Take a hot shower or bath before bed