Cherries
Cherries, especially tart varieties, are among the richest fruit sources of natural melatonin.
Melatonin helps regulate the body’s sleep-wake cycle, with levels typically rising in the evening as darkness sets in. Registered dietitian Jennifer Pallian told EatingWell that this natural increase signals to the brain and body that it is time to sleep.
Dietitian Caroline Thomason said tart cherries generally contain higher concentrations of melatonin than sweet cherries and also provide antioxidants and polyphenols.
Tart cherry juice is often consumed before bed because of its concentrated nutrient content. Some studies suggest regular intake may help extend sleep duration and ease symptoms of insomnia, according to Healthline.