Sleep. It’s something we all crave, yet so many of us struggle to get enough of it. I’ll be honest – for the past nine years, sleep has been the curse of my life. Falling asleep, staying asleep, waking up refreshed… it often felt impossible.
But one quiet little hormone could be the answer: melatonin.
Melatonin is the body’s signal that it’s time to wind down. Produced in the brain as darkness falls, it’s the hormone that regulates your circadian rhythm, your internal clock. The problem? Modern life makes a mess of this delicate system. Late-night screens, late-night snacks, stress, and artificial lighting can all dampen melatonin production.
Here’s the fascinating part: certain foods naturally contain melatonin or the building blocks to help your body produce more of it. That means you can gently support your sleep without relying on supplements. In the UK, melatonin tablets aren’t even available over the counter so food really is your safest bet.
🍒 Tart Cherries – Montmorency cherries are sleep champions, rich in melatonin. Studies suggest cherry juice before bed can improve sleep in older adults. I prefer whole cherries for the fibre, antioxidants and nutrients but in the UK they’re often only available dried or imported.
🥜 Pistachios – These little green gems are one of the richest food sources of melatonin, with a handful easily covering your nightly needs. They also contain magnesium and vitamin B6 – both essential for producing melatonin in the first place.
🥝 Kiwi – A small bedtime study showed people who ate two kiwis before bed slept longer and deeper within four weeks. Not because kiwi contains melatonin, but because it’s full of serotonin (which converts into melatonin), plus antioxidants, vitamin C and potassium to relax muscles and nerves.
🥛 Milk – The old-fashioned warm glass of milk before bed has some truth to it. Interestingly, milk from cows milked at night naturally contains higher levels of melatonin. Sadly, you can’t exactly ask your supermarket for “night milk”, but any milk will give you some of those soothing nutrients.
Other honourable mentions include grapes (especially with the skin on), turkey, pumpkin seeds and oats, all of which contribute to serotonin and melatonin production.
The big takeaway? You don’t need to rely on supplements to improve your sleep. By eating melatonin-rich or serotonin-boosting foods a couple of hours before bed, dimming the lights, and switching off your screens, you can support your body’s natural rhythm.
Sleep doesn’t have to be a constant battle. With a little nutrition, a little rhythm, and a lot less WhatsApp at night, your body might just remember how to rest again.
-- Written by Hala Ali, founder of Dietapplements
