Increase Melatonin Naturally: Tips for Improving Your Sleep

Although it may be tempting to turn to a supplement, the better approach is to implement strategies to improve your sleep, which in turn will boost your natural melatonin production, and create a positive cycle for your health.

One such strategy involves considering eating foods that contain naturally occurring melatonin. Foods high in melatonin might influence sleep and overall melatonin levels, although overall nutrition and factors like weight are more significant for melatonin regulation than individual food choices.

Understanding Melatonin

Melatonin is a hormone produced by the pineal gland, a small gland in the brain, that plays a crucial role in regulating the sleep-wake cycle. Often referred to as the “sleep hormone,” melatonin helps induce sleepiness and relaxation, preparing your body for rest.

Melatonin production is influenced by light and darkness, with levels typically rising in the evening as it gets darker and decreasing in the morning when exposed to light. This natural rhythm helps maintain a healthy sleep-wake cycle, ensuring you get the rest you need.

What is Melatonin?

It’s a hormone that our body naturally produces by the pineal gland in your brain. It triggers the body that it’s time to go to sleep. It’s responsible for regulating your body’s circadian rhythm or sleep cycle.

Exposure to light in the evening can block melatonin production. Some individuals who have difficulties in sleeping may have low levels of melatonin.

The amino acid tryptophan plays a crucial role in increasing concentrations of melatonin and serotonin, which contributes to improved sleep quality. Dietary sources high in tryptophan, such as milk, tart cherry juice, quinoa, and poultry, can affect natural melatonin synthesis, especially for individuals who may be deficient in tryptophan.

How Does Melatonin Affect My Body?

More than just for sleep health, melatonin affects the body in several significant ways:

• Regulating the sleep-wake cycle: Melatonin helps the body fall asleep and stay asleep by promoting relaxation and reducing alertness. This regulation is crucial for maintaining a normal sleep-wake cycle.
• Antioxidant properties: Melatonin has powerful antioxidant properties, which help protect cells from damage caused by free radicals. This can contribute to overall health and longevity.
• Anti-inflammatory properties: Melatonin’s anti-inflammatory properties can help reduce inflammation and alleviate symptoms associated with various diseases, promoting better health.
• Immune system regulation: Melatonin can help regulate the immune system, potentially preventing autoimmune diseases and enhancing the body’s ability to fight off infections.

Tips on How to Increase Melatonin Naturally

Boosting melatonin production can significantly improve sleep quality and overall health. Here are some effective ways to naturally enhance melatonin production:

Sleep Cooler at Night

They say it takes two weeks to embrace a new habit, but here's a routine you can accomplish even sooner: just sleep cooler. The key to getting deep sleep -- and boosting your body's level of natural melatonin -- is to keep your sleep environment cool. The optimal temperature for sleep is said to be somewhere between 60F and 68F.

The temperature of your bedroom plays a big role in how well you'll be able to sleep. A strict bedtime is a great start but you really need to adjust your sleep temperature in conjunction with all the other tips shared to increase your sleep quality!

While everyone has a slightly different optimal sleep temperature, we recommend setting your thermostat somewhere in the range mentioned above until you find the best temperature to allow you to drift off to sleep.

Using a cooling mattress topper can help lower your body temperature to help you sleep better throughout the night.

Get Out in Natural Light First Thing Each Morning

Exposure to natural light in the morning helps regulate your circadian rhythm. Early morning sunlight triggers natural cortisol production which allows the body to warm up and feel awake and refreshed to take on the day.

Allowing cortisol levels to rise early in the day using sunlight will, in turn, boost your natural melatonin production at night. Spend at least 10-15 minutes outside in the morning, or open your curtains to let sunlight in. This simple habit can help reset your internal clock and improve your sleep-wake cycle.

Avoid Bright Light Before Bed

Dim the lights in the evening to help your body naturally perceive darkness and begin to produce melatonin, the sleep hormone. Instead of bright white lights, try using dim red or amber colored lights.

Avoid screens like phones, tablets, and computers for at least an hour before bed. The blue light emitted by these devices can trick your brain into thinking it's still daytime, which suppresses melatonin production and makes it harder to fall asleep.

Additional tips on how to naturally boost melatonin production include:

• Eating melatonin-rich foods: Incorporate foods like tart cherries, goji berries, milk, eggs, fish, bananas, walnuts, and some cereals into your diet. These foods contain melatonin and may help increase your natural melatonin levels.
• Avoiding caffeine and alcohol before bedtime: Both substances can interfere with your sleep and melatonin production, so it’s best to avoid or limit caffeine and alcohol in the evening.
• Practicing relaxation techniques: Techniques such as meditation or deep breathing can help reduce stress and promote relaxation, aiding in melatonin production. Additionally, tuning into your favorite sleep or soothing podcasts can contribute to relaxation.
• Getting regular exercise: Regular physical activity can improve sleep quality, but try to avoid vigorous exercise too close to bedtime as it may have the opposite effect.
• Avoiding screens and electronic devices before bedtime: The blue light from these devices can disrupt your circadian rhythm and suppress melatonin production, so it’s best to turn them off 1-2 hours before you plan to sleep.

These tips can help boost your melatonin production and improve your sleep quality, leading to better overall health and well-being.

Create a Day-and-Night Routine for a Healthy Circadian Rhythm

Know when to lighten up and when to “go dark.” It's best to get as much exposure to bright light as possible during the day -- in the evening, it's the other way around, so keep your sleep environment as dark as possible.

Aim for some sunshine and exercise in the daytime. Scientists say that getting as little as 10 minutes a day of continuous sun exposure can lower your evening cortisol levels and allow you to wind down and get quality sleep.

Overexposure to lights from electronics or TVs can throw off your circadian rhythm by tricking your mind into thinking that it's still daytime. Turn off the tech at least an hour before bedtime since these light-emitting devices actually suppress the body's natural release of melatonin.

Stick To That New Sleep Routine

Insomnia can be a deeply frustrating experience, making the idea of effortless, restorative sleep seem like an unattainable dream. However, achieving quality sleep is entirely possible. Creating a sleep routine can be a game-changer!

Mastering the art of getting really amazing deep sleep is easier than you think -- no supplements needed! What other strategies can help to boost natural melatonin?

Eat Foods That Boost Melatonin Production

In addition to sleeping cooler and creating a day-and-night routine, experiment with new flavors as part of your new routine. Consider adding “melatonin foods” to your grocery list.

Below are foods that are considered to be a good source for naturally receiving melatonin.

• Nuts & Seeds
• Eggs
• Fish
• Tart Cherries
• Milk
• Goji Berries

Tart cherry juice is a melatonin-rich food that can aid in sleep quality, highlighting its anti-inflammatory properties and its ability to increase sleep time and efficiency among seniors with insomnia.

Just like conditioning your body to do anything else, the key is sticking to a solid routine that works for you. Remember this: a good day starts with the night before and you can boost your natural melatonin with my tips above. Creating and sticking to better sleep habits is an investment you make every night for the health and well-being of your future self.

Melatonin and Sleep Disorders

Balancing your body’s natural melatonin can reduce the stress that can come from inflammation and illness. While asleep, breathing and muscle activity slows. This provides more energy for the immune system to perform critical tasks and upkeep.

Deep sleep contributes to both innate and adaptive immunity–which is the body’s foundation for fighting foreign diseases. Melatonin can help manage sleep disorders such as insomnia and circadian rhythm sleep disorders.

Did You Know: While natural methods are preferred, melatonin supplements can be considered under medical guidance.

How Melatonin Impacts Immunity

Better sleep enhances your immune system in several ways, including:

• Cell regeneration
• Increased blood flow to muscles
• A stronger immune system
• Energy renewal
• Development, growth, and repair of tissues and bones

According to sleep medicine research, melatonin plays a crucial role in these processes. Melatonin can help improve sleep, GERD, eye health, and seasonal depression, improve concentration, and provide more energy.

Use These Tips to Help You Increase Melatonin Naturally

The most effective approach to improving sleep lies in optimizing your body's natural melatonin production. This involves a multi-faceted strategy that includes establishing a consistent sleep-wake cycle, optimizing your sleep environment, incorporating melatonin-rich foods into your diet, prioritizing relaxation techniques, and minimizing screen time and bright lights before bed.

Focusing on these natural strategies can enhance your body's natural melatonin production, improve sleep quality, and allow you to reap the numerous benefits of a well-rested mind and body. Remember, while dietary melatonin can play a role, a healthy lifestyle and consistent sleep habits are paramount for optimal melatonin regulation.