How To Increase Melatonin Naturally: Your Guide to Better Sleep

If you've ever found yourself tossing and turning at night, wondering how those lucky few people go to dreamland within a few minutes of hitting the pillow? You’re not alone. And the secret lies in the fact that Melatonin, the hormone that regulates our sleep-wake cycle or the circadian rhythm. Sometimes the melatonin levels may be a little low and having a proper melatonin level is crucial for getting a good night’s rest and improving sleep quality. 

But do you know there are a lot of ways on how to increase melatonin naturally. So let’s get a better understanding of simple, effective strategies for increasing melatonin.

What Actually Is Melatonin?

Before we get into how to increase melatonin, it’s important to understand what it is. Melatonin is a hormone produced by the pineal gland. Melatonin production is influenced by light exposure. During the day, light exposure inhibits melatonin production, keeping you alert and awake. As darkness sets in, the pineal gland ups melatonin production, signalling the body that it’s time to prepare for sleep. This is why melatonin is often referred to as the sleep hormone. You can read about the many other melatonin uses that are necessary and keep your body healthy.

So now you know, when melatonin levels are low, falling asleep can be a challenge. So, how can you increase melatonin naturally?

How to Increase Melatonin?

1. Get Enough Sunlight

One of the best ways to regulate your melatonin levels is by syncing them with your natural circadian rhythm. How? By getting plenty of natural light during the day. Exposure to morning sunlight can help set your internal clock, which in turn boosts melatonin production at night. Aim to spend at least 30 minutes outside in the morning to keep your melatonin levels balanced.

2. Create a Cosy Sleep Environment

Your bedroom environment plays a crucial role in how to increase melatonin. Keep your room dark and cool to signal to your body that it’s time to sleep. A cool sleeping environment, typically between 15-19°C, can promote melatonin production and enhance sleep quality. Your body’s core temperature drops during sleep, and a cooler room can aid this process. Reducing noise can help your body stay relaxed and maintain stable melatonin levels throughout the night. So sleep in a cool, quiet and dark room. Consider using blackout curtains or an eye mask to block out light and earplugs if you are very sensitive to noises. 

Add Melatonin-Rich Foods to Your Diet

Believe it or not, your diet can affect how to increase melatonin naturally. Certain foods are known to boost melatonin levels. Try incorporating foods like:

• Cherries and Grapes
• Bananas
• Pineapple
• Oats and Barley
• Milk
• Fish

Don’t Keep Messing Up Your Sleep Schedule

Consistency is key when it comes to regulating melatonin production. Going to bed and waking up at the same time every day helps your body’s internal clock stay on track. This regular schedule supports your melatonin levels and improves sleep quality. So, if you’re wondering how to increase melatonin, a regular sleep routine is the answer.

Say No to Screen Time in Bed

In today’s tech driven world, avoiding screens becomes very difficult but the few hours of screen time in bed  can interfere with melatonin production. The blue light emitted by phones, tablets, and computers can suppress melatonin levels and make it harder to fall asleep. To increase melatonin naturally, try to reduce screen time at least an hour before bed. Instead, opt for relaxing activities like reading a book or practising meditation.

Reduce Caffeine and Stimulants Like Alcohol

Some studies suggest that caffeine might reduce melatonin levels by blocking adenosine, a chemical involved in melatonin production. Adenosine makes you feel sleepy, and when its receptors are blocked, you stay more alert.

Up to 400 mg of caffeine per day (about 4-5 cups of coffee) is generally considered safe for most adults. However, individual reactions to caffeine can vary. If you're struggling with sleep, try reducing your caffeine intake by one or two cups to see if it helps. Additionally, consider consuming caffeine earlier in the day to minimise its impact at night just before bed.

Get Extra Support from Herbal Remedies and Natural Supplements

Some herbal teas, such as chamomile or valerian root, are known to support melatonin production and promote relaxation. While not a direct method of increasing melatonin, these herbs can create a calming pre-sleep routine that complements your efforts to boost melatonin levels naturally. You can also try melatonin supplements such as melatonin strips which contain a small dose of melatonin along with these natural ingredients like valerian root, lavender and chamomile to give you that little extra boost. 

Now that you know all about melatonin and how to increase melatonin there are 2 more very important questions you need to know the answer to…

How Do You Know If You Need Natural Melatonin? 

The most common sign that you need to know ‘how to increase melatonin’ is experiencing trouble falling asleep, staying asleep, or feeling restless throughout the night.

You might also benefit from a natural melatonin boost if:

• You are an older adult: Melatonin production naturally decreases with age.
• You have neurodegenerative conditions: Parkinson’s or Alzheimer’s disease are often associated with lower melatonin levels.
• You have certain chronic health conditions: Heart disease, cancer, or Type 2 diabetes can lead to reduced melatonin production.

When Do You Need a Melatonin Supplement?

Melatonin supplements can be beneficial for certain individuals experiencing specific sleep-related issues or conditions like:

• When you suffer from insomnia
• You work night shifts or rotating shifts 
• When you have Jet Lag 
• You tend to overthink or have severe anxiety

Remember, everyone’s body is different, so it might take a little trial and error to find what works best for you and it is best to avoid melatonin supplements if you are a pregnant individual or a breastfeeding mother. If you’re still struggling with sleep despite these efforts, consult with a healthcare provider. Sweet dreams and happy sleeping!