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 foundation for healthy sleep patterns. Learn more here about foods that serve as natural sources of melatonin and can positively influence 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 regulating our sleep-wake cycle. In interaction with the hormone known as the "stress hormone," Cortisol It regulates our circadian rhythm and ensures that we feel tired and sleepy in the evening. As darkness increases, our body normally produces enough melatonin on its own so that we can fall asleep easily and wake up again the next morning.

However, if the hormone balance is out of balance and our body produces too little melatonin, clear signals to prepare for sleep are missing in the evening. 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, with the help of a dietary supplement or natural melatonin suppliers to ensure a sufficiently high melatonin content.

2. Nutrition & Sleep

Our diet has a major impact on our body, our health, our well-being, and, of course, our sleep. Whether we fall asleep easily 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 impact on our night's rest.

Foods that are difficult to digest and contain a lot of sugar or caffeine are known to make you (and keep you!) awake and to stimulate the organism and nervous system. However, 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 natural melatonin production and increase your melatonin levels in the evening in a natural and safe way, helping you maintain a healthy sleep rhythm and fall asleep more easily.

3. The top 8 foods with melatonin

Melatonin is primarily found in plant-based foods such as fruits, vegetables, nuts, and grain products. Learn more about the best and most effective natural sources of melatonin.

#1 Sour Cherry

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

In contrast to other, "common" sour cherry varieties, the Montmorency cherry also contains more antioxidants, which have anti-inflammatory effects. This makes the red fruit 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 beneficial to our circulatory system and our heart. The popular glass of red wine in the evening can not only promote relaxation but also have a positive effect on our sleep – after all, some dark grape varieties also contain melatonin. The grape varieties Chianti, Nebbiolo, and Cabernet Sauvignon are considered particularly rich in melatonin, and studies have shown that just consuming around 300 grams of these grapes in the evening can be enough to have a positive effect on sleep.

#3 Cranberries

Cranberries are mostly consumed in the form of juices and dried fruits and contain plenty of Vitamins In addition to minerals, cranberries also contain special plant substances (so-called proanthocyanidins) that have antioxidant, antibacterial, and anti-inflammatory effects in the body. What's less well known, however, is that these red berries also contain a high amount of melatonin, namely up to 9,600 µg per 100 g of dry weight! Cranberries are therefore not only a popular remedy for cystitis and urinary tract infections, but also a natural aid for good sleep.

#4 Sun-dried tomatoes

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

#5 Mushrooms

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

#6 Pistachio

Pistachios are among the best sources of melatonin and, according to current knowledge, are the food with the highest natural melatonin content. 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 natural melatonin levels and prepare your body for a restful sleep.

#7 Walnut

Walnuts are particularly known for their high content of healthy fats. In addition to the high amount of polyunsaturated fatty acids, these 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 a great evening snack to boost the body's production of the sleep hormone and also provide us with the "ready-to-use" 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.Oatmeal is not only rich in vitamins and antioxidants, but also contains a certain amount of the sleep hormone melatonin. A small portion of these cereals in the evening can therefore support healthy sleep and, thanks to their easy digestibility, also have a positive effect on nighttime gastrointestinal activity.

4. The famous hot milk with honey

And what about that classic sleep aid, hot milk with honey? Just like a soothing herbal tea, this sweet hot drink, which we usually remember from childhood as a secret tip from our grandparents, is supposed to help us fall asleep. 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 and sleep in our sleep magazine!

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

5. Conclusion

• What food and nutrients we eat in the evening has a big influence on sleep

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

• 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