Do you have trouble sleeping at night? Are you constantly tossing and turning, or waking up in the middle of the night? If so, you’re not alone. Millions of people around the world suffer from sleep problems. And if you’re one of them, you’ll be happy to know that there are ways to improve your sleep without taking drugs or supplements. In this blog post, we will discuss three natural ways to increase melatonin and sleep better.
What is Melatonin?
Before we get into how to increase melatonin, it’s important to understand what it is. Melatonin is a hormone that is produced naturally by the body. It helps to regulate the body’s sleep-wake cycle. Production of melatonin increases in the evening as darkness falls, and decreases in the morning when light enters the eyes.
This is why taking a melatonin pill might be beneficial. It boosts your natural melatonin level. I would never suggest these as a first option, and I urge you to try the alternatives below instead.
How Can We Increase Melatonin?
When it comes to melatonin synthesis, making minor adjustments to your lighting and diet is very helpful.
1) Optimize Your Light
There are a few things we can do to increase our body’s production of melatonin. One is to avoid exposure to artificial (blue) light in the evening.
Blue light suppresses melatonin more than any other wavelength of light.
What produces blue light?
- Computers
- Tablets
- Phones
- TVs
- LED lights
The good news is, there are ways we can overcome this:
Blue light blocking glasses
These glasses can be worn in the evening to reduce blue light exposure. I suggest putting them on two hours before you go to bed.
Blue light blocking apps
Install f.lux or another blue light blocking app on your computer – this software automatically filters out blue light in the evening.
Red light
Exposure to red light in the evening can actually increase melatonin production.
Red-enriched light bulbs are a great way to get this exposure. I have one in a corner lamp that I use to brighten up my space at night.
Your neighbors might think you’re crazy but you won’t care when you’re fast asleep.
Candlelight
Our ancestors only had access to candlelight or fire in the evening, and this might have been one of the reasons why they slept so well.
Try reading or spending time with your partner by candlelight in the evening. It’s very relaxing and can help you sleep better.
Blackout shades
If you live in a city, there’s a good chance that light pollution is preventing you from getting a good night’s sleep. Blackout shades will block out all light, so you can sleep in complete darkness.
These are an easy addition to add to any room. Especially good for kids who are sensitive sleepers.
2) Add a Natural Melatonin Boosting Snack
Eating foods high in melatonin can help to boost our bodies’ production of this hormone. Some of the most beneficial items are listed below.
Tart Cherry/ cherry juice
Tart cherries have one of the highest concentrations of melatonin.
Drink a small glass before bed and see if this improves your sleep
Bananas
They are loaded with magnesium and potassium, two important minerals for relaxation. Bananas also contain a good amount of tryptophan which is a precursor to the hormone melatonin.
Try eating a banana before bed for better sleep!
Pineapple
Pineapple has been shown to increase melatonin production. Add this fruit to your bedtime snack for a little boost.
Magnesium
The right type of magnesium can greatly boost your melatonin
3) Set your circadian rhythm
If you want to get serious about improving your sleep, you should try setting your circadian rhythm.
Your circadian rhythm is basically a 24-hour internal clock that is running in the background of your brain and regulates many important bodily functions, including sleep.
There are a few things you can do to set your circadian rhythm:
- Get exposed to sunlight in the morning – this will help to set your internal clock.
I like to drink my coffee on my patio and answer emails.
- Avoid exposure to blue light in the evening – as we discussed earlier, blue light suppresses melatonin production and tricks your body into thinking it is still day time.
- Be consistent with your sleep schedule – going to bed and waking up at the same time each day will help to set your internal clock.
Preferably, go to sleep with the sun ( I know this isn’t always practical but a good thing to think about)
Wrap Up
There you have it! A few simple ways to increase your body’s production of melatonin. I hope you found this information helpful and that you’ll be able to get a better night’s sleep tonight. Sweet dreams!