Sound sleep is crucial for physical and mental health, but achieving it isn't always easy. According to the US Centers for Disease Control and Prevention (CDC), about 1 in 7 adults has trouble falling asleep, and nearly 1 in 5 finds it difficult to stay asleep. Many factors can affect sleep, including stress, sleep environment, caffeine, travel, and diet.

If you've ever struggled with sleep, you've probably heard of melatonin, a hormone that helps regulate the sleep-wake cycle.

Your body naturally produces a small amount of melatonin each day—less than 1 mg—and this amount gradually decreases as you age. By the time you reach middle age, your melatonin levels can drop to around 30 pg/ml, significantly lower than in younger individuals.

Consuming melatonin-rich foods promotes better sleep. Photo: Pexels

Melatonin is available as a supplement but is also found naturally in many foods that can aid sleep if consumed regularly. Here are a few examples:

Pistachios

Pistachios contain more melatonin than most other nuts and are also rich in magnesium and vitamin B6, cofactors in melatonin synthesis.

Pistachios are a truly abundant source of melatonin among nuts. According to research, they contain about 233,000 ng of melatonin per gram of dry weight. For comparison, this is more melatonin than most other foods; just a small handful can provide a significant amount.

Tart Cherries

Tart cherries are widely recognized as an excellent source of melatonin. A 2018 study on the effects of tart cherry juice on insomnia showed that people who drank it twice a day for two weeks not only increased their sleep duration and efficiency but also exhibited lower markers of inflammation.

Walnuts

Walnuts are also on the list of nuts high in melatonin, with about 3.6 ng per gram. Though a smaller amount, walnuts still contribute to your total melatonin intake when eaten regularly.

Like pistachios, walnuts are easy to eat on their own, in a trail mix, or sprinkled on yogurt.

Milk

A warm glass of milk is often touted as a sleep aid. While milk isn't inherently soporific, it does contain melatonin and tryptophan, an amino acid that helps your body produce melatonin.

Regular cow's milk has low but measurable levels of melatonin, around 14.45 pg/ml. Though this is much lower than what you'd find in nuts or tart cherry juice, it helps explain why warm milk is often recommended before bed.

Grapes

Grapes are one of the easiest fruits to eat. Research shows that the melatonin content in grapes can range from 0.28 to 3.9 ng per gram, depending on the variety and growing conditions. Experts note that the highest concentrations are found in the skin, so leave the skin on.

Kiwis

While not the highest, experts suggest that kiwis are rich in serotonin precursors, which can support sleep.

Mushrooms

Mushrooms, especially the common white button mushroom (Agaricus bisporus), are rich in melatonin. Research highlights that button mushrooms can contain from 4,300 to 6,400 ng per gram, making them one of the top plant-based sources.

Mixed in soups and pasta dishes, mushrooms can be an excellent source of melatonin.

My Y (According to Yahoo)