Melatonin is a hormone produced by the pineal gland in the body, a pea sized gland located just above the centre of the brain, melatonin is just one piece of the sleep puzzle.
As well as regulating sleep, melatonin has also been linked with improving memory, reducing stress, preventing cancers, delaying ageing and decreasing cholesterol levels.

The Top Five Melatonin Rich Foods

1. Tart Cherries
Tart cherries are a superfood that has been popularised by athletes as a way to enhance recovery after hard training sessions. They are also a potent source of antioxidants that have been shown to fight off damaging free radicals, preventing premature aging and warding off chronic disease.
One small study showed that people who drank one cup 8 oz in the morning and one cup in the evening slept better. 
These cherries are also excellent sources of vitamin C, which is important for converting tryptophan into serotonin.
2. Bananas
Bananas are rich in the amino acid L-tryptophan, which is converted in the brain to 5-HTP. As shown in the earlier diagram, 5-HTP is then converted to serotonin (which in itself aids in the sleep process) and of course – melatonin.

are also a great source of potassium and magnesium, which among other things are both natural muscle relaxants. 
You can snack on a whole banana or make some healthy banana ice cream as a dessert.
3. Oats
Oats are a great source of complex carbohydrates, great for prolonged energy throughout the day and promoting a natural sleep cycle.
They also contain a wide range of important B-Vitamins, including a small amount of the sleep inducing B-3. You’ll also find some muscle-relaxing magnesium, just for good measure.
Add some berries, seeds and almond milk to a cup of oats to make some healthy porridge to start or finish the day with.
4. Tomatoes
Tomatoes are another great source of sleep-healthy B-Vitamins. They also contain potassium, which as mentioned above, acts as a muscle relaxant. Tomatoes are also filled with plenty of fibre, immune-boosting vitamin C, and a wide range of antioxidants.
They work great in Indian dishes and in great big healthy salads.
pineapple for Melatonin
5. Pineapples
As well as their intense flavour, pineapples are perhaps most well known for their bromelain content, a powerful enzyme that acts as an anti-inflammatory.
Pineapples are also thought to aid in digestion, boost the immune system, and improve bone strength. If that wasn’t enough, the wide range of B-Vitamins also aids in the production of melatonin.
Pineapple works great in a fruit salad, or on the top of a healthy homemade pizza.
Other notable foods like
  • Almonds  rich in magnesium.
  • Walnuts – contain magnesium and calcium.
  • Leafy greens – rich in calcium and many micronutrients.
  • Oranges – contain B-Vitamins and calcium.
  • Dairy products – contain tryptophan and calcium.
  • Turkey – another source of tryptophan.