4 Fruits with the Most Melatonin to Help You Fall Asleep Fast

Reviewed by Dietitian Jane Leverich, M.S., RDN

Key Points

• Many adults don't need high doses of melatonin found in supplements.

• Dietitians agree that cherries, mango, banana and kiwi are four fruits with the most melatonin.

• Avoiding caffeine later in the day and spending time outside in the morning may also support sleep.

After traveling across time zones or adjusting to a new work schedule, your sleep cycle may be a little off-kilter. One solution may be to reach for a melatonin supplement , which can help signal to your body that it's time to sleep and may be useful for adjusting to changes in your sleep schedule. "Melatonin levels are naturally low during the day and rise in response to darkness at night, helping signal to the brain and body that it is time for sleep," says Jennifer Pallian, RD .

But while pharmacy shelves are lined with melatonin supplements, many of us don't necessarily need the high doses found in some supplements. You can also support your body's natural melatonin production by limiting bright lights, screens, alcohol, large meals and high-intensity exercise in the hours before bedtime. You can also choose foods that contain melatonin or the nutrients your body uses to make melatonin.

"Dietary melatonin is absorbed and enters the bloodstream, and research suggests that eating melatonin-rich foods can increase circulating melatonin or its urinary metabolite," says Pallian. Several melatonin-rich fruits have been studied for their potential sleep-promoting properties. In addition to melatonin, these fruits contain nutrients and antioxidants that may support healthy sleep and overall health.

For a delicious way to support your sleep routine, dietitians recommend reaching for these melatonin-rich fruits. 

1. Cherries

"Cherries naturally contain melatonin and also provide antioxidants and polyphenols," says Caroline Thomason, RD, CDCES . While tart cherries may contain more melatonin than sweet cherries, both varieties can be a source of this sleep-supporting compound.

Tart cherries average about 13 nanograms of melatonin per gram, which is an impressive amount compared with many other fruits. Research suggests that consuming tart cherry juice may increase melatonin levels and support aspects of sleep, including sleep duration and efficiency. Thomason recommends regularly sipping tart cherry juice on its own, making a nighttime mocktail or blending it into a protein-rich smoothie. You can also top a Greek yogurt parfait with sweet cherries for a sleep-supporting bedtime snack. 

2. Mango

In addition to cherries, mangoes naturally contain melatonin. Research suggests that one whole mango contains about 235 ng of melatonin, or about 0.7 ng per gram. Aside from melatonin, mangos are also a good source of vitamin B6, a water-soluble vitamin that's needed to convert tryptophan into melatonin in the body, which may support your body's natural melatonin production.

Mangoes are also naturally higher in sugar than some other fruits, which may make people with blood sugar concerns hesitant to reach for them. "But fear not," says Amy Brownstein, M.S., RDN , "Research shows that eating a fresh mango daily improves blood sugar control, insulin sensitivity and body composition in adults with prediabetes, compared with other carbohydrate-rich foods you may already be eating, such as granola bars." Brownstein recommends blending mango into a puree and combining it with milk and chia seeds for a fruity, filling chia pudding .

3. Bananas

The melatonin content of bananas may vary depending on their ripeness. As bananas ripen, they develop higher levels of melatonin, so those spotted, browning bananas sitting on your counter may actually be a good bedtime snack. In addition to melatonin, bananas are also rich in tryptophan (which also increases with ripeness), vitamin B6 and potassium , all of which support your body's ability to produce melatonin.

Research suggests that eating bananas regularly may also support better sleep. While more research is needed to understand exactly how bananas may influence sleep, their combination of melatonin, tryptophan, vitamin B6 and other nutrients may contribute to their potential sleep-supporting benefits. For a more satisfying bedtime snack, pair a banana with a source of protein or healthy fat, like peanut butter , Greek yogurt or a handful of nuts.

4. Kiwifruit

Research suggests that eating kiwifruit , whether fresh or dried, may support sleep duration and efficiency. However, its potential sleep benefits likely aren't due to melatonin alone. "Kiwi also contains serotonin, antioxidants, vitamin C , folate and other compounds that may work together to influence sleep," says Pallian.

Research also suggests that regularly eating kiwifruit may influence serotonin levels, which could be one reason the fruit may support sleep. Some research has found that eating two kiwifruit about an hour before bed may help people feel like they've slept better and function better during the day. Findings for objective measures, such as total sleep time and sleep quality, have been more mixed, though some studies have reported improvements.

Other Tips to Support Sleep

"Melatonin-rich foods can be one dietary strategy for supporting healthy sleep, but they aren't a stand-alone solution," says Pallian. To help your body relax, rest and recover with quality sleep, consider these strategies as well. 

• Create a melatonin-friendly wind-down routine . Start getting ready for bed several hours before your head hits the pillow by dimming the lights, limiting screens and taking time to relax. "Don't underestimate the importance of a relaxing wind-down routine," says Thomason, adding that the brain loves predictable cues that bedtime is coming. 

• Avoid caffeine late in the day.Whether you're drinking coffee, tea or soda, limit caffeinated drinks to the morning and early afternoon. "Caffeine sensitivity varies with factors such as metabolism and age, but avoiding it for approximately six to eight hours before bed is a good general guideline," says Pallian.

• Avoid high-intensity exercise at night.Exercising early in the day can support a solid night's sleep, but exercising too late can backfire. During moderate- to high-intensity workouts, your sympathetic nervous system can become activated, making it harder to wind down in the hours that follow.

• Spend time outside in the morning.Just as bright lights at night can reduce melatonin secretion before bed, getting sunlight in the morning can help reset your cycle. Research has found that morning sunlight exposure can help regulate your sleep midpoint and support better quality sleep.

Our Expert Take

While fruit is a sweet and tasty way to eat more fiber , antioxidants, vitamins and minerals, fruits like cherries, mango, bananas and kiwi also contain melatonin and other sleep-supporting compounds. Eating more of these fruits can help support a healthy sleep cycle when paired with smart-sleep strategies like getting morning sunlight, keeping caffeine and high-intensity workouts to earlier in the day and creating a consistent wind-down routine to help your body relax and ease into a restful night.

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