Melatonin regulates our sleep-wake cycles!
Melatonin is a hormone produced by the pineal gland in the brain and is connected to the body’s circadian rhythm. It regulates our night and day cycles or sleep-wake cycles. Darkness triggers the body to make more melatonin, which signals the body to sleep. There are natural ways to increase melatonin production, instead of taking supplements.
Regular sleep over time helps you develop a strong nerve force.
Here are natural ways you can boost your melatonin production for better sleep!
1. Have a Consistent Sleep Schedule. Having a consistent sleep schedule helps you establish a sleep rhythm.
2. Don’t East at Least 2 Hours before Bedtime. Digestion is a metabolic process which can delay the body from winding down necessary for sound sleep.
3. Limit Screen Time before Bedtime. Phone, computer and TV screens suppress natural melatonin production. The blue light in the screens and the visual stimulation both act to depress melatonin production.
4. Get Natural Sunlight. During the day, even on cloudy days, make a point of getting outside. Natural light in the morning and during the day help the body prepare to wind down in the evening and begin melatonin production.
5. Eat Melatonin Rich Foods. Certain foods such as bananas, cherries, oats and walnuts contain melatonin.
6. Eat Foods with Tryptophan. Tryptophan is an essential amino acid that is used to make proteins. It is not produced by the body, so it must be obtained from our diet. Tryptophan is found in both plant and animal foods and plays a crucial role in the production of melatonin. Turkey, eggs, nuts and seeds help produce serotonin, which converts into melatonin.
7. Vitamin B12. Vitamin B12 helps normalize our circadian rhythm. Vitamins B3, B1 and B6 also play a role in good sleep. Whole grains, eggs, legumes, citrus fruits, avocados, meat, poultry and fish are high in the vitamin Bs.
8. Calcium. Calcium, found in dairy products, helps your body convert tryptophan into melatonin. See Raw Milk Compared to Pasteurized Milk Nutrient Content
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