6 Melatonin-Rich Foods That Help You Sleep Better

SKĐS - Melatonin is found in small amounts in some foods that are believed to promote better sleep.

CONTENT:

• 1. Sour cherries
• 2. Salmon
• 3. Eggs
• 4. Mushrooms
• 5. Types of nuts that help you sleep well.
• 6. Cow's milk
• Add melatonin-rich foods to your diet.

Certain foods contain melatonin, a natural hormone that regulates the sleep cycle. Mushrooms, eggs, tart cherries, and other foods can help increase melatonin levels, and they also contain other nutrients that can support better sleep.

1. Sour cherries

Melatonin content: 13.5 nanograms (ng) per gram (g).

Sour cherries, especially the Montmorency variety, are one of the most studied natural sources of melatonin. They may help support the body's natural sleep-wake rhythm.

In fact, drinking tart cherry juice (the most common way to consume tart cherries) has been shown to improve sleep. In one small study, participants who drank 240 ml of tart cherry juice twice daily for two weeks slept longer and more soundly. These findings have also been replicated in other studies.

In addition to melatonin, tart cherries are also a top source of antioxidants. Specifically, tart cherries contain polyphenols, which are plant compounds that can reduce inflammation and free radicals that damage cells in the body. Research suggests this may also improve sleep.

2. Salmon

Some foods contain melatonin, which supports good sleep. (Illustrative image)

Melatonin content: 3.7 ng/g

A standard 3-ounce (approximately 85g) serving of salmon provides about 314 ng of melatonin, but its sleep-supporting benefits may extend far beyond that. Salmon contains two important nutrients that can help support better sleep:

Omega-3 fatty acids: These healthy fats have been linked to improved sleep quality and duration, possibly because omega-3s affect serotonin pathways in the brain. Serotonin is a crucial neurotransmitter that the body converts into melatonin.

Vitamin D: This vitamin helps the body regulate melatonin production to align with your circadian rhythm or biological clock. Studies have shown a link between vitamin D deficiency and a higher risk of poor sleep and sleep disorders.

Studies have shown that regularly eating fish is associated with improved sleep quality, easier falling asleep, and better daytime performance. However, these benefits are typically seen within the context of a balanced, nutrient-rich overall diet, not from a single food.

3. Eggs

• 

Melatonin content: 3.1 ng per two eggs

Eggs contain slightly less melatonin, but they do contain other nutrients that are also good for sleep, including:

Tryptophan: The body uses this amino acid to produce serotonin and melatonin, which play a role in regulating circadian rhythms and promoting restful sleep.

Vitamin D: Eggs are a rich source of this vitamin, which is involved in melatonin production and regulates circadian rhythms.

New studies also indicate that eggs are a practical, nutrient-rich option to add to the diet during perimenopause – a period in life when sleep disturbances are common.

4. Mushrooms

Melatonin content: 4,300 - 6,400 ng/g

Common white button mushrooms ( Agaricus bisporus ) may be one of the richest dietary sources of melatonin. More research is needed, but they may have significantly higher concentrations of melatonin than most other "sleep-boosting" foods.

A typical serving of white button mushrooms (85 g) also provides 31% of the daily recommended intake of selenium, an essential mineral that can help improve sleep. Selenium has antioxidant properties, thus protecting the body against oxidative stress, a condition in which there are too many free radicals that damage cells. Oxidative stress is associated with poorer sleep quality.

5. Types of nuts that help you sleep well.

Melatonin content: 2.6 ng/g for pistachios; 2.5 ng/g for walnuts.

The amount of melatonin in nuts varies depending on the type of nut you choose, as well as how the nuts are processed, grown, or roasted.

However, research suggests that consuming nuts is associated with better sleep. In a small 2025 study, participants who ate 40g of walnuts before bed for two months were more likely to have better sleep quality and sleep more effectively.

Other studies have shown that people sleep a little better on days they eat nuts (although those days usually include a wider variety of nutrient-rich foods).

The potential benefits of nuts for sleep may stem from a combination of nutrients that work together, including melatonin and vitamin E, which are found in most nuts. Vitamin E is considered an anti-inflammatory compound, so experts have hypothesized that it may help improve sleep.

6. Cow's milk

Melatonin content: 0.015 ng/g

Milk contains a small amount of natural melatonin. However, melatonin levels can vary significantly depending on when the milk is extracted – studies show that milk extracted at night has 10 times more melatonin than milk extracted in the morning.

This means it's difficult to know exactly how much melatonin you're getting in a glass of milk, but cow's milk contains other nutrients that also support sleep:

Tryptophan: This amino acid is used by the body to produce melatonin and serotonin, two substances that regulate the sleep-wake cycle.

Magnesium and zinc: These minerals are essential components in the chemical reaction that converts serotonin into melatonin. Magnesium also helps calm muscles and the nervous system, preparing you for sleep.

Carbohydrates: Carbohydrates help increase the amount of tryptophan circulating in the body, thereby encouraging the brain to absorb and utilize more tryptophan.

Research suggests that diets including milk and other dairy products are associated with better sleep quality. However, research results are inconsistent, and many studies are small-scale or have limited designs, so the evidence is not conclusive.

Add melatonin-rich foods to your diet.

There are currently no specific recommendations on the daily melatonin requirement through diet, although some estimates suggest that the average person may absorb more than 25,000 nanograms per day.

Based on studies of melatonin supplements, it is generally recommended to take them up to two hours before bedtime – a practical approach that prioritizes food might be as follows:

• 4-5 hours before bedtime: You can add some melatonin-containing foods to your main dinner.
  
• 1-2 hours before bedtime: Eat a light snack containing melatonin.

In general, incorporating melatonin-rich foods into a healthy diet is best. However, diet is only one way to improve sleep; be sure to maintain exercise, avoid caffeine and alcohol at night, turn off electronic devices before bed, and adhere to healthy sleep habits.

Source: https://suckhoedoisong.vn/6-loai-thuc-pham-giau-melatonin-giup-ngu-ngon-hon-169260526175817859.htm