Foods Rich in Melatonin for Improved Sleep 

Cherries: Cherries are one of the few natural sources of melatonin. Tart cherries, in particular, have been found to contain higher levels of melatonin than sweet cherries.

Almonds: Almonds are not only a healthy snack but also a good source of melatonin. Consuming a handful of almonds before bed may help promote better sleep.

Walnuts: Similar to almonds, walnuts are another nut that contains melatonin. They also provide healthy fats and other nutrients that support overall health.

Oats: Oats are a complex carbohydrate that can help regulate blood sugar levels and promote relaxation, which may contribute to better sleep. They also contain melatonin.

Bananas: Bananas are rich in both magnesium and potassium, which can help relax muscles and nerves. Additionally, they contain some melatonin, making them a good choice for a bedtime snack.

Tuna: Tuna and other fatty fish like salmon are good sources of vitamin B6, which is important for the production of melatonin in the body. Including tuna in your diet may help support healthy sleep patterns.

Rice: Rice, particularly jasmine rice, has a high glycemic index, which means it can help promote sleep when eaten a few hours before bedtime. It also contains small amounts of melatonin.

Tomatoes: Tomatoes are a natural source of melatonin, with higher levels found in cherry tomatoes. Incorporating tomatoes into your evening meal may help promote better sleep.