Trouble Sleeping At Night? 6 Ways To Increase Melatonin Production That Can Help

If you find it difficult to sleep at night then you might lack melatonin, the hormone that is responsible for keeping you asleep at night.

Sushmita Sharma
Written by: Sushmita SharmaUpdated at: Jan 20, 2023 08:30 IST
Trouble Sleeping At Night? 6 Ways To Increase Melatonin Production That Can Help

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. 

Also Read: Sleeping With Lights On? Know Why It Can Be Harmful

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. 

Also Read: How To Manage Health & Sleep Cycle While Working Night Shifts

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.