3. Nuts (Almonds, Walnuts, Pistachios)
Nuts are a good source of melatonin and magnesium. Walnuts, in particular, contain melatonin, while almonds and pistachios provide magnesium, which helps relax muscles and nerves. Sleep Doctor+2Rehab2Perform+2Northwestern Medicine+2EatingWell
4. Pineapple
Pineapple is not only rich in vitamin C but also contains melatonin. Including pineapple in your evening meals can help increase melatonin levels and improve sleep quality.
5. Asparagus
Asparagus is a good source of vitamin B6, which is involved in the production of melatonin. Including asparagus in your dinner can support your body’s natural melatonin production.
6. Oatmeal
Oatmeal is a warm, comforting food that contains melatonin and is rich in fiber and magnesium. Consuming oatmeal in the evening can promote relaxation and improve sleep quality.
7. Milk
Milk contains tryptophan and calcium, both of which help the brain use tryptophan to manufacture sleep-inducing melatonin. A warm glass of milk before bed has been a traditional remedy for sleeplessness. The Irish Sun
