However, there are a few excellent sources of naturally occuring melatonin in foods: Fruits and vegetables (tart cherries, corn, asparagus, tomatoes, pomegranate, olives, grapes, broccoli, cucumber) Grains (rice, barley, rolled oats) Nuts and Seeds (walnuts, peanuts, sunflower seeds, mustard seeds, flaxseed) Click to see full answer. Accordingly, how can I increase melatonin naturally? Read on below for a few ways to ensure your body has enough melatonin, according to experts, so you can get better sleep. Avoid Looking At Your Phone At Night. Get Some Sun In The Morning. Keep Your Bedroom Dimly Lit. Take Melatonin Supplements. Eat Melatonin-Rich Foods. Try “Corpse Pose” Take A Warm Bath. Drink Water Instead. Also, what foods help you to fall asleep? Here are the 9 best foods you can eat before bed to enhance your sleep quality. Almonds. Share on Pinterest. Turkey. Turkey is delicious and nutritious. Chamomile Tea. Chamomile tea is a popular herbal tea that may offer a variety of health benefits. Kiwi. Tart Cherry Juice. Fatty Fish. Walnuts. Passionflower Tea. Consequently, are Bananas high in melatonin? Bananas. Potassium and magnesium are natural muscle relaxants, and bananas are a good source of both. They also contain the amino acid L-tryptophan, which gets converted to 5-HTP in the brain. The 5-HTP in turn is converted to serotonin (a relaxing neurotransmitter) and melatonin.What helps produce melatonin?Melatonin is produced by various tissues in the body, although the major source is the pineal gland in the brain. Melatonin (blue) is produced naturally from the amino acid tryptophan, by the pineal gland (purple) at night-time.