Influence of Dietary Sources of Melatonin on sleep Quality: A Review

This review highlights the effects of dietary sources of melatonin, like milk and cherries, on sleep quality. Melatonin-rich foods may promote better sleep by enhancing natural melatonin levels and influencing related brain functions. Studies showed that milk, especially night-harvested milk, and cherries improved sleep latency, duration, and efficiency. Despite positive results, variations in study methods and small sample sizes make it difficult to draw definitive conclusions. These findings underline the potential of using melatonin-rich foods as a natural approach to support sleep and brain health.

Incorporate melatonin-rich foods such as cherries, milk, and nuts into your diet to support sleep quality. These should complement sleep hygiene practices like reducing screen time and maintaining a regular bedtime. Evidence is promising but variable, so consult a healthcare provider for tailored advice.