Getting a good night’s sleep can often feel like a luxury in today’s fast-paced world. While time and again, experts share effective tips, like turning off screens before bed or creating a calming routine, what you eat can also play a vital role. Specifically, foods that are naturally rich in melatonin, the hormone that regulates sleep, may help improve both sleep quality and duration. Although you may have heard of melatonin supplements, it is advisable to prioritise natural sources.
Here’s a look at some top melatonin-rich foods you can add to your diet for better sleep.
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Milk
Milk has always been a classic bedtime remedy. This is because it is said to contain melatonin. However, while milk doesn't contain a large amount of melatonin itself, it does contain the amino acid tryptophan and other nutrients that support the production of both melatonin and serotonin, another hormone that helps regulate sleep. You can always have a warm glass of milk before bed so as to promote a soothing sleep.
Nuts
Nuts like almonds and walnuts are packed with healthy fats, magnesium, and melatonin. Walnuts, in particular, not only contain melatonin but also provide omega-3 fatty acids, which support brain function and sleep. Eat a small handful of nuts as an evening snack or sprinkle them over a bedtime bowl of oats.
Bananas
Besides aiding your digestive health, bananas are also a great sleep-promoting snack because they contain magnesium, potassium, and small amounts of melatonin. Magnesium plays a role in relaxing muscles and calming the nervous system, making it easier to fall asleep. Eat a banana about 30 minutes before bed or blend it into a smoothie with milk and oats.
Oats
Oats are a comfort food. They are rich in fibre and also packed with melatonin and complex carbohydrates that help more tryptophan enter the brain. They also contain magnesium and vitamin B6, both of which help regulate sleep cycles. You can try a warm bowl of oats in the evening with honey, banana slices, or a sprinkle of walnuts.
Jasmine Rice
White rice, particularly jasmine rice, has a high glycaemic index, which can help improve tryptophan absorption and promote sleep when eaten a few hours before bedtime. Some studies suggest it can shorten the time it takes to fall asleep. However, it is crucial to consider other things like your blood sugar levels, especially if you have diabetes.
You can pair jasmine rice with a light vegetable stir-fry or lentil soup for an easy dinner.
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Tomatoes
Tomatoes are rich in melatonin and also packed with antioxidants like lycopene. They can be a great addition to your dinner plate if you’re looking to improve your sleep. Incorporate tomatoes into soups, salads, or lightly sautéed dishes.
Conclusion
While these melatonin-rich foods won’t act like sleeping pills, they can gently support your body’s natural sleep rhythm over time. Consistency is key, which means incorporating these foods regularly into your diet, especially in the evening, to potentially see improvements in sleep quality. Combine them with other good sleep hygiene practices for the best results. If you continue to have trouble sleeping despite lifestyle and dietary changes, it’s important to consult a healthcare professional.