Melatonin is a hormone secreted by the brain, playing a role in regulating the body's sleep-wake cycle. Some foods also contain melatonin or help the body increase its production, thereby contributing to improved sleep quality.

Pistachios are among the nuts with a relatively high natural melatonin content. According to WebMD, in addition to melatonin, these nuts also provide vitamin B6, a micronutrient involved in the synthesis of serotonin and melatonin in the body.

Incorporating nuts like pistachios into one's diet can support sleep, especially when consumed in moderation in the evening.

Oats provide a small amount of natural melatonin and are a source of complex carbohydrates, helping the body absorb tryptophan more effectively. According to Healthline, this can indirectly support endogenous melatonin production.

Fatty fish such as salmon, mackerel, or tuna contain natural melatonin, according to Health. This food group is rich in omega-3 and vitamin D, nutrients linked to sleep regulation and nervous system function.

Eggs are a source of tryptophan, an amino acid involved in the production of serotonin and melatonin. According to WebMD, ensuring sufficient tryptophan intake in the diet can help the body maintain a more stable circadian rhythm.

Milk contains tryptophan and a small amount of natural melatonin. According to Verywell Health, maintaining the habit of drinking warm milk before bed can help some people feel more relaxed, making it easier to fall asleep.

By Bao Bao (Compiled)

Photo: *Bao Bao*