Half a Dozen Surprising Ways to Make Your Own Melatonin Naturally!
You know melatonin as a hormone secreted by the human pineal gland. But a surprising discovery is that there are a plethora of plant sources of melatonin.
Melatonin is an impressive natural way to encourage sleep. There are two obvious ways to increase your melatonin. One is to supplement it. That works great! The other is to eliminate light sources at night to help your own body produce it.
But a surprising discovery is that not only humans make melatonin. Lots of plants do too. Here are six surprising ways to increase melatonin.
- Cherries
Several studies show that this melatonin rich fruit helps you sleep (Nutrients 2018;10(3):368). Tart cherry juice increases melatonin and increases the time you spend sleeping (Eur J Nutr. 2012;51:909-16). Cherries also help you fall asleep faster and to wake up less often (J Nutr Health Aging. 2013;17:553-60). - Lavender
Want to know one reason lavender helps you sleep? Because it increases melatonin. Lavender essential oil drops in water, inhaled for 30 minutes twice a week significantly increases levels of melatonin (Complement Ther Med December 2019.47:102208). - Saffron
Saffron is emerging as a leading herb for insomnia. One reason is that it increases evening levels of melatonin (Sleep Medicine. Oct 2021;86:7-18). Perfect! - Lemon Verbena
Lemon verbena extract helps you fall asleep faster and helps you stay asleep without without waking up all the time. It also significantly increases melatonin (Nutrients. 2024 May;16(10):1523). - Tomatoes
Here’s a surprise in your salad: tomatoes, and especially beefsteak tomatoes, contain melatonin. Eating tomatoes a couple of hours before going to bed leads to significantly improved levels of melatonin and significantly improved quality of sleep (Clin Nutr. 2020 Jan;39(1):291-297). - Pistachios
Turns out, pistachios are loaded in melatonin. A natural pistachio derived melatonin supplement is absorbed as well and works as well as the more common synthetic melatonin. Pistachio derived melatonin significantly improves how fast you fall asleep, total sleep time, sleep quality, and feeling rested upon awakening (Food and Nutrition Sciences. October 10, 2025;16(10):1427-1439).
So, eat well, and have a good sleep. Naturally.
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