The body regulates waking and sleep with melatonin.Poor quality sleep at night can make it difficult to get up in the morning.melatonin levels can be boosted by managing light and diet.You can make lifestyle changes to get better sleep.
Step 1: You should be exposed to at least 15 minutes of bright sunlight every day.
It's best to get some natural sunlight in the morning.Increased melatonin production at night is a result of exposure to natural light during waking hours.People of all skin tones should wear 30 SPF sunscreen when in the sun.If you can't get outside you should get some sun exposure from a window.People who work in offices with windows tend to produce more melatonin at night than people who don't.
Step 2: You can turn off the lights at night.
In the evening, dim or switch off the lights.The blue light produced by the light bulbs suppresses melatonin production.Traditional fluorescent bulbs produce blue light at a lower level, while blue-light free bulbs are meant to maximize melatonin levels.Blue-light free bulbs can be purchased at a number of online retailers.
Step 3: Use a dimmer switch in the evening.
In the hours before bed, dim the lights around your house to create a darker environment.melatonin levels will rise naturally because of the gradual darkness.You can buy a dimmer at your local home improvement store or online.
Step 4: There are electronic devices in the dark.
In the hour or 2 before bed, don't use your computer, phone, or tablets.These devices emit blue-light that suppresses melatonin production.Your melatonin levels will go up if you don't see this kind of light before bed.You will probably sleep better as well.If you need to work in the evenings, put your devices in night mode.
Step 5: You should sleep in complete darkness.
If you want to make your bedroom very dark at night, try a sleep mask.If you use nightlights or leave a bathroom light on, your melatonin production will be suppressed.Your melatonin surge will rise if your bedroom is dark.
Step 6: If you wake frequently at night, install a red light in your bathroom.
A red light in your bathroom will help you sleep at night.The melatonin levels are less disturbed by red-spectrum bulbs.It will be less likely to disrupt your sleep if you use one.
Step 7: Foods with melatonin and spices.
Incorporating more walnuts, orange bell peppers, tart cherries, tomatoes, and goji berries into your diet will give you a natural melatonin boost.Spices are a great way to boost melatonin if you don't like these foods.A gram of mustard seeds has the same amount of melatonin as a few tomatoes.If you don't like eating these foods, you can drink cherry juice.A healthy adult doesn't need to take a daily amount of melatonin.
Step 8: Foods and drinks with high levels of calcium.
Adding greens, yogurt, cheese, broccoli, and almonds to your diet will increase melatonin production in the body.Milk is a great beverage for increasing melatonin levels.The amount of calcium in 3 large glasses of milk is what the average adult needs.
Step 9: It is possible to increase melatonin by reducing your intake of caffeine.
Coffee, tea, soda, and other beverages should be reduced in your diet.Consuming drinks that decrease melatonin production will allow your body to maximize its melatonin levels naturally.The amount of caffeine in a cup of coffee is 2 cups.That is less than the maximum recommended amount for a healthy adult.In the evening, don't drink or eat anything with caffeine.
Step 10: Don't let healthy drinking habits get in the way of enjoying a drink.
If you drink to excess, cut back on your alcohol consumption.Heavy drinking can interrupt sleep and decrease natural melatonin production.Men should aim to drink no more than 4 drinks in a day or 14 drinks a week.Women should not drink more than 3 drinks a day or 7 drinks in a week.
Step 11: Take a small amount of melatonin 90 minutes before sleep.
If melatonin makes sense for you, talk to your healthcare provider.Those with disrupted internal clocks, such as shift workers or jet-lag sufferers, should supplement with melatonin.The healthcare provider can give you a specific dose.melatonin is taken before bed.If you have trouble sleeping, ask your healthcare provider about melatonin.If you take more melatonin than recommended, you won't be able to sleep better.Too much melatonin can cause sleep problems.
Step 12: Meditate for a moment.
Each night before bed, get into the habit of meditating or praying.Those who meditate have higher melatonin levels than those who don't.For the best benefit to your melatonin levels, limit your session to less than an hour.
Step 13: Before going to sleep, you should take a hot bath.
It's a good idea to run a hot bath an hour before bed.When you get out of the bathtub, your body temperature will fall quickly.Your brain releases melatonin when your body temperature drops.Adding a drop or 2 of essential oils can make your bath more relaxing.
Step 14: If it helps you sleep, change up your exercise routine.
People who exercise in the evening have a better night's sleep.If it makes a difference, try it for a week or two.Go back to your old routine if you find that exercising later keeps you up at night.Always take precautions when exercising at night.Run with a friend and wear reflective gear.If you want to maintain your exercise routine, exercising first thing in the morning is not a good idea.