Eating melatonin-rich foods can help improve sleep quality, but combining them with melatonin supplements may provide additional benefits:
Tart cherry juice is one of the best natural sources of melatonin. Drinking it before bed can increase melatonin levels and enhance sleep quality.
Pistachios contain about 6.6 mg of melatonin per ounce, making them one of the highest food sources. Eating a serving an hour before bed may further improve sleep.
Eggs are a good source of melatonin and also contain tryptophan, which helps produce serotonin that converts into melatonin. This combination can support better sleep regulation.
Milk is a traditional remedy for insomnia and is high in melatonin. Drinking warm milk along with a melatonin supplement may provide a synergistic effect.
However, it's important to note that melatonin supplements should be used cautiously: Doses above 3 mg do not provide additional benefits and may cause daytime drowsiness
Melatonin is not recommended for pregnant or nursing women due to limited research on safety and effectiveness.