A lot of us struggle to get enough quality sleep every night, sending some to the pharmacy for a little assistance. Products that contain melatonin, which promotes sleep by signaling when it’s time to snooze, have been gaining popularity in recent years. But some people may not know that our bodies make it and there are ways to boost its production naturally.
“Melatonin is a hormone that should be in sync with your body’s circadian rhythm,” explains wellness expert Sam Tejada. “And there are several ways to optimize it naturally.” Here’s what he recommends.
- Soak in the sunlight - Getting natural light in the morning helps regulate your body’s internal clock and signals when it’s time to make melatonin later.
- Limit the blue light - Here’s the thing - blue light from screens can suppress that production. So that advice you’ve heard a million times about not being on your phone or watching TV before bed? It’s solid, as that can negatively impact melatonin and sleep.
- Eat foods high in melatonin - These include healthy options like cherries, bananas, walnuts and oats.
- Load up on tryptophan - It’s an amino acid that helps produce serotonin, which converts into melatonin. Tryptophan is found in foods including turkey, eggs, nuts and seeds.
- Be consistent with your sleep schedule - Tejada says going to bed and waking up at the same time every day trains your body to produce melatonin.
- Eat your last meal two hours before bed - Digesting when you’re winding down can lead to uncomfortable side effects like acid reflux and heartburn, which can also get in the way of sleep.
- Relax and unwind - “Stress and high cortisol levels interfere with melatonin production, Tejada explains, “So activities like meditation, breathwork or a warm bath can help.” Journaling, reading or listening to a podcast are also healthy bedtime rituals that can allow your muscles to relax while you drift off.
Source: NY Post
Scott's Thoughts:
- Can’t we just keep taking melatonin gummies and doomscrolling and hope for the best?
- I take it but only 3mg a night.
- Settling down at night can be difficult sometimes.