Melatonin Found in Foods

Melatonin is a hormone that is primarily responsible for regulating your sleep and wake cycles. This hormone is produced in response to the natural shifts between darkness and light so your melatonin levels are highest just before bedtime. If you have trouble falling asleep at night, adding melatonin to your daily diet may help. Melatonin is also available as a medication, but while you wait for your doctor's approval to take it, eating certain foods may help as well.

Bananas

A banana is a healthy snack to eat shortly before bedtime, and James Olcese notes in his book, "Melatonin After Four Decades: An Assessment of its Potential" that bananas contain a small amount of melatonin. If eaten later in the day, the melatonin in a banana may help regulate your sleep wake cycle so you are able to fall asleep more easily. Eat a banana plain or slice one into a bowl of cereal or fruit salad.

Rice

A serving of rice is another way to add a small amount of melatonin to your diet. Served for dinner, the melatonin in rice may boost your level enough to help you fall asleep more easily. While the jury is still out about whether melatonin truly helps with sleeping difficulties, rice is a nutritious snack that does have some potential. Eat a bowl of steamed rice with a small splash of low-sodium soy sauce and steamed vegetables. Sprinkle rice with cinnamon and honey and topped with a small amount of milk for a sweeter night time snack.

Oats

Not only are oats a healthy source of vitamins, minerals and fiber, they also contain small amounts of melatonin. Prepare a bowl of oatmeal with milk and honey for a sweet snack that may help you fall asleep more quickly. Any food that contains oats may also benefit your ability to sleep. Granola bars, breakfast cereal and bread that contains oats or oat flour has a small dose of melatonin.

Almonds

A handful of almonds is a nutritious way to get some protein and fiber in your diet, but will also supply some melatonin as well. Almonds are tasty and nutritious plain, but can also be added to a variety of foods to take advantage of their melatonin content. Sliced almonds can be added to oatmeal, breakfast cereal or yogurt. Almonds can be added to tossed green salads or sprinkled on cooked meats and many Asian dishes.