We all know that getting a good night’s sleep is crucial for our health and well-being, but did you know that melatonin, a hormone produced by the body, is also essential? Melatonin helps regulate the body’s natural sleep-wake cycle and can help improve your mood, memory, and overall health. Here are six ways to help boost your body’s production of this vital hormone.
Turn Off the Lights While Sleeping
One of the best ways to increase melatonin production is to sleep in complete darkness. Melatonin is produced in response to darkness, so turning off all the lights in your bedroom can help signal your body that it’s time for sleep.
You may also want to invest in some blackout curtains or a sleep mask to keep out as much light as possible. Besides, consider dimming the lights before sleep. This will help your body know that it’s time to start producing melatonin.
Remember to make yourself as comfortable as possible when sleeping, as this can also help improve sleep quality and duration. This includes buying quality bedding and using a comfortable pillow. However, it would be best if you sourced from the right places. When buying a premium mattress, look for brands exhibiting high quality. This is the only way to be sure of a beautiful bedtime. Take time to sample the reviews as a buyer since this gives an image of the experience to expect.
Make Use of the Sun
While you want to avoid light at night, getting some sunlight during the day can help increase melatonin production. When our bodies are exposed to sunlight, it helps cue the release of melatonin later on. So, try to get at least 30 minutes of sunlight every day, either first thing in the morning or during the afternoon.
Find a way to get sun exposure even on a busy schedule by taking a brisk walk outdoors during your lunch break or spending time in your backyard after work.
Avoid Blue Light at Night
Blue light, emitted from screens like TVs, computers, and phones, can suppress melatonin production. So, if you want to increase melatonin levels, it’s best to avoid screen time for at least an hour before bed.
If you can’t avoid screen time, there are some things you can do to reduce the effects of blue light. One is to wear blue-light glasses, which filter out the harmful wavelengths of light. Another is to download a blue-light-blocking app for your phone or computer.
Eat Foods Rich in Tryptophan
Tryptophan is an amino acid that’s key for melatonin production. Eating foods rich in tryptophan can help increase your body’s production of this critical hormone. Some good sources of tryptophan include turkey, peanuts, eggs, and cheese. Try taking a tryptophan supplement, but talk to your doctor first.
Besides, be careful with your drinks. Mainly cut back on caffeine and alcohol as both can interfere with melatonin production. Caffeine, in particular, is a stimulant that can keep you awake at night and prevent you from getting a good night’s sleep. So, it’s best to cut back on coffee and caffeinated beverages if you’re trying to increase melatonin levels.
The best alternatives to coffee are herbal teas, decaf coffee, and water. Herbal teas like chamomile and lavender tea can help you relax and sleep better. Decaf coffee has only a trace amount of caffeine, so it’s much less likely to keep you awake at night. And finally, water is always a good choice for staying hydrated.
Exercise Regularly
Workouts can also help increase melatonin production. Exercise helps cue the release of melatonin, so aim to get at least 30 minutes of moderate exercise every day.
If you’re not used to exercising, start by adding some simple activities to your daily routine, like taking a brisk walk or riding your bike. As you become more active, you can slowly increase the intensity and duration of your workouts.
Reduce Stress Levels
Chronic stress can suppress melatonin production, so finding ways to reduce stress in your life is essential. If you’re feeling stressed, try some relaxation techniques, such as yoga or meditation. You could also try journaling or spending time in nature.
There is a direct link between stress and cortisol. This is a hormone that is released in response to stress. It has many different effects on the body, one of which is to suppress melatonin production. Thus, find sound stress management techniques to help keep cortisol at bay and increase melatonin levels.
Melatonin is a hormone that regulates sleep and wakefulness. It’s produced naturally in the body, but levels can be increased by exposure to sunlight, eating tryptophan-rich foods, exercising, and reducing stress. If you’re looking to increase melatonin production, these are some natural ways to do so.