Melatonin is a hormone produced naturally by your body and is essential to promote the quality of your sleep. The production of melatonin increases as the day gets over, signalling your body that it is time for sleep. Melatonin is responsible for keeping you asleep at night and preventing you from getting up in between. The production of melatonin gradually decreases as you age. This article explains six ways by which you can increase the production of melatonin in your body.
6 Ways To Increase Melatonin Production
Cut Your Screen Timings
You should reduce your screen timings as the blue light emitted from devices like computers, tablets, smartphones, etc can affect melatonin production. Use glasses that block blue light and switch your devices to dark mode.
Create A Sleeping Environment
You should dim the lights before bedtime and sleep in a dark room to increase melatonin production. Keeping your lights on before bedtime can disturb your body clock and decrease the production of melatonin.
Limit Your Caffeine Intake
You should limit your caffeine intake, especially before bedtime, to ensure good sleep quality. Caffeine can reduce melatonin in your body if consumed excessively. Therefore, drink the right amount of coffee and avoid drinking it before sleeping.
Get Some Sunlight
You should go out and get some sunlight in the morning to reduce the production of melatonin in the day. This helps to regulate melatonin levels in your body and the vitamin D that you get from sunlight is involved in its production. This will help in maintaining the internal clock of your body and help you get a good sleep at night.
Eat Foods Rich In Melatonin
You should include foods like bananas, oranges, tomatoes, walnuts, eggs, fish, almonds, and pineapple that are rich in melatonin to improve your sleep quality.
Take Hot Water Bath
Taking hot water baths at night can relax your body and lower your body temperature, which promotes good sleep. It can boost the production of melatonin in your body and help you sleep better.
Importance Of Melatonin Other Than Promoting Sleep
Melatonin has various benefits other than controlling and promoting good sleep quality. Some of them are as follows:
Reduces Seasonal Affective Disorder
Melatonin can reduce the chances of developing seasonal affective disorder. This usually occurs in winter and can disturb the cardiac rhythm of your body.
Good For Eyes
Another benefit of melatonin is that it promotes the health of your eyes. It is a powerful antioxidant and can help to prevent cell damage. It is also helpful in treating eye conditions like macular degeneration and glaucoma.
Helpful In Treating GERD
Melatonin may help to treat gastroesophageal reflux diseases, which results in symptoms like nausea and heartburn. In addition, it can also help to block acid secretion in your body.
Melatonin is essential to maintain good sleep quality and to regulate your sleep cycle. It can also help to prevent migraines, treat jet lags, and prevent brain disorders in older adults. You can follow some of these measures to increase melatonin production in your body and improve your sleep.