#4 Eating Natural Foods High in Melatonin
Including foods such as bananas, cherries, oats, sweet corn, walnuts, almonds, pineapple, bananas and oranges, and Goji berries in your daily food intake is an excellent way to boost your melatonin levels naturally. Also, including foods which comprise of tryptophan which supports the production of serotonin and melatonin. Foods high in tryptophan are sesame seeds, sunflower seeds, and ginger. For example, a mixture of sunflower seeds, walnuts, and almonds is perfect for a vibrant, bedtime snack for better sleep.
#3 Limiting Artificial, LED, and Ambient Light at Bedtime
The production of melatonin is blocked by ambient and artificial light. Smartphones, computer screens, and televisions generate a significant amount of blue light. In fact, these devices produce 30% more blue light than the sun which blocks melatonin secretion. Excessive use of electronic devices close to bedtime will compromise manufacturing of melatonin.
#2 Get Some Sunlight
To optimize melatonin production requires one to two hours of sunlight exposure. This will vary by factors such as location, gender, age, and genetics. For example, females have been shown to exhibit higher levels of blood levels of melatonin; however, the exact mechanisms are unknown. Awareness of symptoms as tiredness during the day, irritability, and nighttime insomnia can help people better gauge whether or not they are experiencing melatonin deficiency.
#1 Reducing Daily Caffeine Consumption
Consuming too much caffeine throughout the day can delay melatonin secretion at night. Reducing caffeine consumption in the morning and throughout the day is an effective way to lessen melatonin imbalances which is a growing problem among adults and children. Melatonin secretion is regulated by key transmitters such as adenosine, that can be blocked by caffeine intake.
Approximately 9:00PM, the hormone melatonin is secreted by the pineal gland, which is located in the brain. It helps to regulate sleep, internal body clock, and reproductive cycles. When melatonin production and release are imbalanced, people may have problems meeting their individual sleep requirements. Getting more sunlight exposure, eating foods high in melatonin and tryptophan, smelling lavender and limiting artificial lights at bedtime are useful naturally evidence-based ways to increase melatonin and experience better sleep and work performance the next day.