Sleep troubles can affect many of us at some point. Boosting your body’s natural production of melatonin, a vital hormone that regulates your sleep-wake cycle, can offer a natural way to support healthy sleep.

Here, we’ll highlight one standout food that delivers a powerful melatonin boost and outline additional options to incorporate into your meals. Favored by nutrition experts, this approach may help you fall asleep more easily and wake up feeling refreshed. Let’s see what this is all about.

The food with melatonin to improve your sleep: turkey

Thanks to its high content of tryptophan, turkey helps kick-start the process that produces both serotonin and melatonin. Serotonin plays a significant role in managing mood and stress, while melatonin sets the pace for your sleep cycle.

A natural, unprocessed turkey breast is the best option. When you choose turkey in its natural state, you receive all the benefits without the extra salt, additives, or starches often found in processed versions. In fact, every 100 grams of turkey breast contains roughly 318 mg of tryptophan. That’s a strong boost to help your body prepare for a night of restorative sleep. Besides, turkey is low in fat and high in protein, making it a smart choice if you’re mindful of your diet.

By incorporating turkey into your dinner, you’re fueling your body’s natural melatonin production. This leads to better sleep without resorting to synthetic supplements. Simple meals featuring turkey, paired with complex carbohydrates like brown rice or whole-grain bread, can enhance tryptophan absorption and support your sleep.

Other foods with melatonin

Although turkey is a top pick, several other tasty options naturally boost melatonin levels. Incorporating a mix of these foods into your diet can offer a balanced approach:

Pumpkin seeds: These small seeds are abundant in tryptophan and also provide healthy fats and fiber, making them a great snack any time of day.
Sesame seeds: Much like pumpkin seeds, sesame seeds supply a healthy dose of tryptophan. Sprinkle them on salads or incorporate them into yogurt.
Soy products: Foods such as tofu and edamame are not only excellent sources of protein but also assist in boosting melatonin production. They serve as a versatile option for plant-based diets.
Cheddar cheese: In moderation, cheddar can provide a good amount of tryptophan. Be mindful of portion sizes, however, as it can be high in saturated fats when consumed in excess.
Bananas: While not directly high in tryptophan, bananas are rich in vitamin B6, which aids in converting tryptophan into serotonin, helping you get the full sleep-boosting benefits.
Other vegetables and grains: Whole grains and certain vegetables offer a mix of nutrients that enhance sleep quality. They work best when paired with tryptophan-rich foods, improving absorption and effectiveness.

Adding these foods to your weekly meal plan can establish a natural sleep-support system. Whether you sprinkle a handful of seeds on your salad or serve tofu as a side, they work together to promote a calm mind and a restful night. By opting for unprocessed, nutrient-rich options, you provide your body with the tools it needs for a smooth transition to sleep. Enjoy a turkey dinner with whole grains, add some seeds or soy products, and watch your sleep quality naturally improve.