Food for better sleep - the top 8 melatonin sources

A sufficiently high melatonin level in the evening ensures a regular sleep-wake rhythm and is an important basis for healthy sleeping habits. Here you can find out which foods serve as natural melatonin suppliers and can have a positive effect on your sleep when consumed in the evening.

Table of contents:

1. Melatonin & Sleep
2. Sleep & Nutrition
3. The Top 8 Foods with Melatonin
4. The famous hot milk with honey
5. Conclusion

1. Melatonin & Sleep

melatonin is one of our body’s own hormones that plays a key role in controlling our sleep-wake rhythm. In interaction with the “stress hormone” known cortisol it regulates our circadian rhythm and ensures that we become tired and sleepy in the evening. As it gets darker, our body normally ensures that it produces enough melatonin so that we can easily fall asleep and only wake up again the next morning.

However, if the hormone balance is out of balance and our body produces too little melatonin, we are missing clear signals in the evening to prepare for sleep. This leads to difficulty falling asleep and staying asleepthat stand in the way of a restful night. Various reasons, such as stress or lack of daylight can lead to low melatonin levels in the evening and thus make it difficult to fall asleep. sleep problems To prevent this, it may be worthwhile to support the body’s own production of the sleep hormone and, if necessary, to use a dietary supplement or natural melatonin suppliers to ensure a sufficiently high melatonin content.

2. Nutrition & Sleep

Our diet has a major influence on our organism, our health, our well-being and of course our sleep. Whether we can easily fall asleep and sleep through the night depends on the foods we eat, especially in the evening. The nutrients, minerals and vitamins they contain are processed by our body before and during sleep and can then have a positive or negative effect on our night's rest.

Foods that are difficult to digest and contain a lot of sugar or caffeine are known to make you awake (and keep you awake!) and to stimulate the organism and nervous system. But on the other hand, there are also foods that, thanks to the ingredients they contain, not only have a positive effect on the Fall asleep but also promote sleep holistically. These include, for example, natural sources of amino acid Tryptophan and the sleep hormone melatonin. They can help you support your body's own melatonin production and increase your melatonin levels in the evening in a natural and safe way so that you can maintain a healthy sleep rhythm and fall asleep more easily.

3. The Top 8 Foods with Melatonin

Melatonin is found primarily in plant-based foods such as fruit, vegetables, nuts, and grain products. Find out now which are the best and most effective natural sources of melatonin.

#1 sour cherry

Sour cherries are real nutritional bombs and provide numerous vitamins (A, B1, B2, C and E) and the minerals Potassium, iron and zinc also produce the sleep hormone melatonin.The “Montmorency” cherry variety is known for being particularly rich in melatonin and, according to scientific studies, contains up to 13.5 ng of melatonin per gram of pulp. Various studies have already shown that eating cherries before going to bed can have a positive effect on sleep and can lead to a longer sleep duration and also better sleep quality.

In contrast to other, “ordinary” sour cherry varieties, the Montmorency cherry also contains more antioxidants that have an anti-inflammatory effect. The red fruit is a popular remedy for sleep disorders and also has a positive effect on the immune system.

#2 Grape

Red wine in moderation has been proven to be good for our circulation and our heart. The popular glass of red wine in the evening can not only help us relax, but can also have a positive effect on our sleep - because some dark grape varieties also contain melatonin. The grape varieties Chianti, Nebbiolo and Cabernet Sauvignon are considered to be particularly rich in melatonin and studies have shown that just consuming around 300 grams of the grapes in the evening can be enough to have a positive effect on sleep.

#3 Cranberry

Cranberries are mostly consumed in the form of juices and dried fruits and contain plenty of vitamins and minerals, there are also special plant substances (so-called proanthocyanidins) that have an antioxidant effect in the body and act against bacteria and inflammation. What is less well known, however, is that the red berries also contain a high amount of melatonin, namely up to 9,600 µg per 100 g dry weight! Cranberries are therefore not only a popular remedy for bladder infections and urinary tract infections, but also a natural aid for good sleep.

#4 Dried Tomato

Dried tomatoes are rich in vitamins and minerals and provide the body not only with important antioxidants and secondary plant substances, but also a moderate amount of melatonin. They contain around 25.0 µg of the sleep hormone and can therefore have both a health and sleep-promoting effect.

#5 Mushrooms

Certain types of edible mushrooms are also considered to be rich sources of melatonin. These include the popular button mushrooms, chanterelles and porcini mushrooms.

#6 Pistachio

Pistachios are one of the best sources of melatonin and, according to current knowledge, are the food with the highest natural content of melatonin. More than 23,000 µg of the sleep hormone are contained in 100 g, making the green nuts an effective support against difficulty falling asleepPistachios also provide a large amount of vitamin B6 and potassium, which also have a positive effect on our sleep. A small portion of pistachios in the last few hours before bedtime can therefore help to slightly increase the natural melatonin levels and prepare your body for a restful sleep.

#7 Walnut

Walnuts are particularly well-known for their high content of healthy fats. In addition to the high amount of polyunsaturated fatty acids, the power nuts provide many other valuable nutrients, such as omega-3 fatty acids, and contain a certain amount of melatonin itself as well as its precursor, the amino acid L-tryptophan. This makes walnuts ideal as an evening snack to stimulate the body's production of the sleep hormone and also provide us with the "ready-made" hormone.

#8 Oatmeal

Muesli, overnight oats (OAOs) and porridge are quite rightly popular breakfast dishes, as oat flakes have numerous positive effects on health and are considered a healthy source of fiber and energy. Oat flakes are not only rich in vitamins and antioxidants, but also contain a certain amount of the sleep hormone melatonin. A small portion of the cereal in the evening can therefore support healthy sleep and, thanks to their good digestibility, also have a positive effect on nighttime gastrointestinal activity.

4. The famous hot milk with honey

And what about the classic sleep aid, hot milk with honey? Just like a calming herbal tea, the sweet hot drink, which we mostly know from childhood as an insider tip from our grandparents, is supposed to help you fall asleep. You can find out what this myth is all about and whether the famous hot milk with honey can also effectively support sleep in our Article on Nutrition & Sleep in our sleep magazine!

We'll show you how to mix the perfect nightcap from these delicious ingredients here!

5. Conclusion

• What foods and nutrients we eat in the evening have a big impact on sleep

• To prevent sleep problems, the body’s own melatonin level can be increased by consuming certain foods or natural melatonin suppliers

• Some vegetables and fruits are rich in melatonin, especially sour cherries, grapes, cranberries, dried tomatoes and mushrooms

• Nuts, especially pistachios or walnuts, and (whole grain) cereals such as oatmeal also provide high amounts of melatonin