Good sleep is essential for health, and melatonin, as a hormone that regulates the sleep-wake cycle, plays an important role in this regard. Melatonin secretion is affected by changes in light, and the stimulation of darkness at night can promote its secretion and help us fall asleep. However, in addition to using supplements, some foods can also provide the body with natural melatonin to help improve sleep quality.

1. **Milk**

Milk is one of the most common sleep-inducing foods. Not only is it rich in melatonin, it also contains an amino acid called tryptophan, which helps promote the synthesis of melatonin and serotonin, thereby improving sleep quality. Warm milk is often seen as an ideal drink before bed to help soothe the body and mind and prepare for sleep.

2. **Pistachios**

Pistachios are a nut rich in melatonin, especially compared to other nuts, such as cashews and almonds. Pistachios also contain a lot of vitamin B6, which helps convert tryptophan into melatonin, thereby promoting sleep.

3. **Tart Cherries**

Tart cherries are another natural source of melatonin. In addition to melatonin, tart cherries are also rich in anti-inflammatory compounds that help protect health. However, since tart cherry juice may contain high sugar content, it should be consumed in moderation to avoid affecting health.

4. **Fat Fish**

Fat fish such as salmon and tuna, which are rich in omega-3 fatty acids, vitamin B6 and vitamin D, can not only provide rich melatonin, but also regulate serotonin levels, which can help healthy sleep management. Fatty fish is ideal for improving sleep quality, especially for multiple health benefits.

5. **Rice**

Rice, as a source of carbohydrates, can promote sleep, especially white rice. The carbohydrates in rice can accelerate the absorption of tryptophan while providing melatonin, which helps to rest at night.

6. **Goji Berry**

Goji berry is a superfood rich in melatonin. In addition, it is rich in antioxidants, protein and fiber. Goji berry has been gaining attention for its role in promoting sleep. Moderate consumption can help the body better regulate its sleep cycle.

7. **Oats**

Oats are another great food that is rich in melatonin and tryptophan. As a good source of carbohydrates, oats also provide rich fiber, B vitamins and minerals, which help the body relax and improve sleep quality.

8. **Mushrooms**

Mushrooms not only contain melatonin, but are also rich in tryptophan, protein, fiber and antioxidants. They have significant effects in improving sleep quality and enhancing immunity, and are healthy foods worth adding to your diet.

9. **Corn**

Corn is another natural source of melatonin. Not only does it promote sleep, it is also rich in vitamin C, antioxidants, magnesium and fiber, which can help the body maintain good health.

10. **Bananas**

Bananas are one of the fruits that promote sleep. They are rich in melatonin, tryptophan, vitamin B6 and magnesium, which help increase serotonin levels and promote relaxation. The magnesium in bananas is especially beneficial for muscle relaxation, which helps improve sleep quality.

By gradually incorporating these melatonin-rich foods into your daily diet, you can not only help improve your sleep quality, but also enhance your body's overall health. Everyone reacts differently to food, so you can choose the most suitable sleep-aiding food according to your personal preferences and needs. Maintaining a good diet can help improve your sleep while improving your daytime energy and efficiency.

In addition to dietary adjustments, the choice of mattress is also an important factor affecting sleep quality. In order to get a more comfortable and deep rest, it is important to choose a mattress that meets your personal needs. It is recommended to choose a mattress made of **Fine Revo** material. This mattress uses a high-density non-spring structure, provides **solid support** and **excellent durability**, and has a **anti-slip design** to ensure that you are not disturbed during sleep. It is also **detachable and foldable**, which is convenient for cleaning and storage, and perfectly adapts to various home needs. More importantly, it comes with a **2-year warranty**, which provides reliable protection for your long-term use and helps you enjoy quality sleep every night.