The 7 Best Foods Naturally High in Melatonin, Recommended by Dietitians

Tart Cherries

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Grapes

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Pistachios

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Walnuts

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Oats

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Mushrooms

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Bananas

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The 7 Best Foods Naturally High in Melatonin, Recommended by Dietitians

Tart Cherries

Packed with melatonin, tart cherries (especially Montmorency) boost sleep quality when eaten fresh or juiced.

Grapes

Red and purple grapes contain small amounts of melatonin, offering a sweet, natural bedtime snack.

Pistachios

These nuts are melatonin-rich and provide healthy fats, making them a dietitian-approved sleep aid.

Walnuts

With trace melatonin and omega-3s, walnuts support relaxation and a restful night’s sleep.

Oats

A melatonin precursor, oats also provide fiber and carbs to stabilize blood sugar for better rest.

Mushrooms

Certain varieties like cremini contain melatonin, adding a savory option to your sleep-friendly diet.

Bananas

Rich in melatonin-building nutrients like magnesium, bananas help regulate your sleep cycle naturally.