Five Ways To Naturally Increase Melatonin Levels For A Better Night's Sleep

There is very little worse than when you are exhausted but your brain is still going a million miles an hour. All you want to do is sleep, but your body refuses to calm down. You lie in bed, eyes closed, and sleep is just beyond reach. 

Melatonin is a natural hormone that is mainly produced by the pineal gland located in your brain. It plays a role in managing circadian rhythms in different parts of your body, including most notably your sleep-wake cycle. Melatonin is often referred to as the "sleep hormone" because the pineal gland releases the highlest level of melatonin when there's darkness and the lowest level during daylight hours.  

Your body naturally produces less melatonin as you get older, but there are some things you can do to re-train your body's sleep habits and promote more relaxed, restful sleep by helping your body produce melatonin when you need it.  

If you are having trouble sleeping, try a few of these tips to support melatonin production naturally and help you fall asleep faster. ​

​1.  Say “no” to electronic devices and gadgets

​The blue light produced by our phones, laptops, TVs, and other electronic devices may be counteracting your body’s attempts to produce melatonin. Make it a habit of turning off all devices 90 minutes before bedtime.

​Instead of checking your phone or social media accounts before going to bed, read, journal, or even color. These activities are much less stimulating than electronic devices, allowing your brain to start shutting down and encouraging your body to start producing melatonin for the night ahead. 
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2.  Drink chamomile tea

​Chamomile tea has been a popular natural sleep remedy for many years. This connection is likely because a compound in the flower extract is known to connect to brain receptors that have a calming effect, which may help induce sleep.

​Drink a warm cup of chamomile tea in the evening about a hour before bedtime to help your body relax, de-stress, and prepare for restful sleep. Additionally, the process of making the tea itself – boiling water, steeping, and smelling the aroma – could be calming and better prepare your body for sleep.
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3.  Shower or take a relaxing bath

​Warm water relaxes tense muscles and refreshes your mind. According to ​research, the relaxing effect of taking a bath before going to bed helps increase the production of melatonin in your body. This is because taking baths and showers reduces the level of the stress hormone cortisol in your body, allowing your body to produce melatonin instead.

4.  Block all sources of light

​Pull all the curtains, shut all the blinds, turn off all the lights. Make your room completely dark. Even the smallest amount of light can disrupt your sleeping and melatonin production. Blocking out all the sources of light while sleeping will significantly boost the melatonin in your body, help regulate your sleeping patterns and promote deep sleep so that you wake you up happy and well rested. 
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5.  Evaluate your eating habits

​Your eating habits play a big role in your body’s ability to maximize the benefits of sleep. Studies have shown that reducing or eliminating caffeine and processed foods can have a positive impact on your amount and quality of sleep. It is also helpful to avoid trying to sleep on a very empty or very full stomach; both can leave your body focused on processes other than sleep. A light snack or a warm cup of tea just before bed can help calm hunger pangs without overtaxing your body.

A good night’s sleep is just as important as regular exercise and a healthy diet for optimal health and well-being. I hope these simple suggestions will help you get more restful sleep. If you are considering taking melatonin supplements, always speak to a health professional prior.

Have you tried any of the above melatonin solutions? Comment below and let us know what you found!