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How to increase Melatonin naturally

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

Natural light can help regulate your sleep / wake cycles

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

Blue light is known to interfere with melatonin production

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

An uncluttered space leads to peace of mind, and some great sleep

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

A relaxing routine can help reset your mind, try it!

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:

Tomatoes, walnuts & cherries for good sleep!

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.


If it is required to supplement with melatonin, then the optimal dose of melatonin varies depending on the individual and the intended use. The standard dose for adults is typically between 0.2-5 mg, taken 30-60 minutes before bedtime. For children, a lower dose of around 0.5 mg or less may be appropriate.

It's important to note that melatonin can interact with other medications and supplements, and should not be taken without consulting a healthcare professional. Additionally, it should not be used as a long-term solution for sleep problems without first addressing any underlying issues.

Side Effects and Warnings:

Melatonin is generally safe when taken at appropriate doses for short-term use. However, some potential side effects and warnings include:

  • Daytime drowsiness: Taking melatonin can cause drowsiness and affect your ability to drive or operate machinery. It is important to avoid driving or performing other tasks that require alertness until you know how melatonin affects you.
  • Headache: Some people may experience headaches after taking melatonin.
  • Dizziness: Melatonin can cause dizziness in some people.
  • Nausea: Some people may experience nausea after taking melatonin.
  • Mood changes: Melatonin can affect your mood, and some people may experience feelings of depression or anxiety.
  • Hormonal changes: Melatonin can affect hormone levels, especially in women who are pregnant or breastfeeding.
  • Interaction with medications: Melatonin can interact with certain medications, including blood thinners, antidepressants, and medications that suppress the immune system.
  • Allergic reactions: In rare cases, melatonin can cause an allergic reaction.


Melatonin can be a useful supplement for individuals who have trouble sleeping or suffer from insomnia. While it generally appears to be safe for short-term use at recommended doses, long-term use and higher doses may result in adverse effects. Some potential side effects include headaches, dizziness, daytime drowsiness, and vivid dreams. It is important to speak with a healthcare professional before starting melatonin, especially if you are taking other medications or have a medical condition. Melatonin should not be used by pregnant or breastfeeding women, and children should only take it under the guidance of a healthcare professional.

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