5 Natural Ways to Boost Your Melatonin Levels for Better Sleep Quality
Are you experiencing difficulty in sleeping? Melatonin may be one of the solutions to your problem. It is a hormone released by the pineal gland in response to darkness, which controls your sleep-wake cycle. Low levels of melatonin may cause sleep problems, which can cause exhaustion throughout the day.
There are a couple of natural ways to boost your body’s melatonin levels:
1. Maintain a Consistent Sleep Routine
It is important to follow a regular sleep schedule by sleeping and waking up at the same time every day. Doing so can help regulate the body’s internal clock, leading to a natural and consistent melatonin production.
2. Increase Exposure to Bright Light
Exposing oneself to natural daylight or bright indoor light can help regulate the body’s natural sleep rhythm. Just make sure to avoid bright screens two hours before bedtime, as the blue light emitted by electronic devices can inhibit melatonin production.
3. Eat Foods Rich in Tryptophan
Tryptophan is an amino acid that is essential in the production of melatonin. Include food items such as oats, bananas, turkey, and milk in your diet to increase your body’s natural melatonin levels.
4. Reduce Blue Light Exposure at Night
As previously mentioned, blue light from electronic devices can inhibit melatonin production, which can disrupt your body’s sleep-wake cycle. As much as you can, avoid using electronics before bedtime or consider using blue-light-blocking glasses or apps that filter out blue light.
5. Consider Taking Melatonin Supplements
Melatonin supplements are readily available over-the-counter in drugstores and health stores. However, it is important to consult with a healthcare professional before taking any supplements.
Conclusion
By incorporating the above natural ways into your routine, you can improve your melatonin levels and achieve a better quality of sleep. So, why not try these tips and experience the wonders of better sleep?