Melatonin is a hormone which is necessary for regulating sleep cycles, and a restful night of sleep. So, each one of us needs an adequate level of this hormone, but as we age the number of melatonin decreases and that leads to sleeping problems. You can solve that problem by taking melatonin supplements or you can boost melatonin production through more natural means to aid irregular sleep patterns.
TURN OFF ALL LED LIGHTS BEFORE BED
According to studies, the blue light blocks melatonin levels first thing in the morning. Checking your emails on your phone at night blocks melatonin, as well as watching TV. This compromises the full production of melatonin while you sleep. Also, avoid placing your cell phone under or next to your pillow, or next to your bed. Give your pineal glans every chance it can get to produce optimal melatonin levels.
GET SOME SUN
Our bodies need an optimal amount of sunlight in order to produce an optimal amount of melatonin. All you need is 10 minutes in the sunshine every day.
ADD MORE MELATONIN-RICH FOODS TO YOUR DIET
One way to naturally boost melatonin levels in the body is to eat more melatonin-rich foods, and every plant contains a certain amount of melatonin. Pineapples, bananas, and oranges are able to increase melatonin levels significantly, according to a scientific study. Moreover, other research has shown that cherries are linked to deeper and better quality sleep due to a significant amount of melatonin in them. You should also try to increase melatonin levels by consuming oats, sweetcorn, rice, ginger, tomatoes, mangosteen, and barley.
PRAY OR MEDITATE EACH EVENING
Those who meditate or pray, produce more melatonin than people who don’t. According to scientists, for the body to produce melatonin in the early evening hours it needs a more calming, relaxed atmosphere. Consider spending 15 minutes before bed concentrating on your breathing and clearing your mind- this will change your brain chemistry.
WATCH YOUR CAFFEINE AND ALCOHOL INTAKE
Caffeine has been linked with a lower level of melatonin in the body. It is a stimulant which can raise melatonin levels in the morning, but drinking excessive amounts of coffee during the day can reduce melatonin production over time. Also, limit the consumption of alcohol because it reduces melatonin production and the quality of sleep. Pay attention to how well you sleep after indulging in a glass or two of alcohol to determine how it will affect you.
AVOID PROCESSED FOODS
Processed foods can be troublesome to melatonin production. Large meals high in refined carbohydrates and sugary foods can cause changes in blood sugar. That can bring on feelings of fatigue that can alter your sleep patterns at night. Moreover, eating heavy meals before bedtime can make it hard for the body to relax and produce melatonin.
TAKE A RELAXING, HOT BATH JUST BEFORE BEDTIME
It provides a relaxing effect on the body and has a boosting effect on melatonin level. The reduction in cortisol levels is what causes melatonin levels to rise.
GO TO SLEEP EARLY, AND SLEEP IN THE DARK
Get a full night’s sleep because only in that way your body can go through all the necessary sleep stages. Avoid disrupting the circadian rhythm and cover up any light in your bedroom.