How to increase Melatonin naturally

Melatonin is a naturally occurring hormone in your body. It helps control and regulate your sleep patterns.

It aids in quicker onset of sleep with a reduced likelihood of awakening during the night. It can also help with symptoms of jetlag.

It can sometimes be prescribed to help with sleep problems in children and adults as well as to prevent headaches in adults.

Here are a few ways to naturally boost the production of Melatonin within the body:

Get some natural light

Your body's natural sleep-wake cycle can be regulated and melatonin production can be increased at night by exposure to bright light during the day. It is generally recommended to expose the skin to sunlight from dawn till around 10am, towards the equator.

Avoid excessive screen time

Since the blue light emitted from electronic devices can simulate sunlight, the body’s natural melatonin production is disrupted. It's best to avoid screens for at least an hour before going to bed.

Fix your sleep schedule

Your body's natural production of melatonin can be controlled by sleeping and waking up at the same time every day. The human body loves patterns, by establishing a sleep schedule, we help establish a pattern that our body can get used to - Inducing sleep at the right time night after night.

Maintain sleep hygiene in your sleeping space

Melatonin production is stifled by light, and so, it is important to ensure your bedroom is kept as dark as possible. You can also use earplugs or white noise machines to suppress environmental that can keep you up at night.

Try a relaxing routine before bed

Practicing deep breathing, taking a warm bath, or reading a book can help you relax your mind and body and make it easier to fall asleep.

Eat Melatonin-rich foods:

Melatonin-rich foods include tomatoes, goji berries, walnuts, and cherries.

Take a look at melatonin supplements:

Melatonin supplements can help you sleep better if, natural methods aren’t helping, but you should talk to a doctor before taking them.

It is essential to keep in mind that what works for one individual may not work for another. It's best to talk to a doctor if you're having trouble falling asleep.