7 Ways to increase melatonin production without additives

A night without supplementary nods can only be around the corner.

In recent years, products containing melatonin – which promotes sleep by signaling that it is night – have increased more and more in popularity.

But not everyone knows that this healthy hormone naturally happens in the brain – and there are ways to increase its production that does not include a journey to the pharmacy.

“I always recommend supporting the natural production of Melatonin first before relying on an addition,” the author told Sam Tayada, the author of “How to Win in Modern Wellness” and the founder of Liquida.

“Melatonin is a hormone that should be in synchronous with the circadian rhythm of your body, and there are several ways to optimize it naturally.” Here’s how.

Sunshine

It may sound a bit counterin, but getting sunlight during the day helps your body understand when it’s time to avoid.

“Natural morning light helps to regulate your inner clock and signals in your body when it’s time to produce melatonin later,” Tayada said.

Limit blue light at night

You’ve probably heard it a million times – but it’s true.

“Screens from phones, tablets and TV print melatonin production,” Tayada said. He recommends adjusting the phone settings to filter blue light by simply doing the following:

• Go to the settings.
• Tap the approach.
• Choose the screen and text size.
• Click on the color filters and choose a red shade.

Eat foods rich in melatonin

Cherries, bananas, nuts and oats contain Melatonin, according to Tayada, which make them excellent evening snacks that are filled with many other healthy benefits to launch.

Load in tryptophan

Triptophane-an amino acid that helps produce serotonin-can be found in many delicious, diet-friendly tariffs.

“Foods like turkey, eggs, nuts and seeds help produce serotonin, which turns into melatonin,” he said.

Tayada has also previously recommended some other nutrients to help you get optimal sleep, including magnesium, calcium, vitamin D, zinc and some types of vitamin B.

Be consistent with your sleep schedule

While there may be a “sweet place” at bedtime for most adults, the hours you go to bed and get up are not as important as climbing those hours regularly.

“Going to bed and waking up at the same time every day training your body to produce melatonin naturally,” he said.

Have your last meal at least two hours before bed

Digestion keeps your body active when it should be winding and can lead to side effects of sleep disturbance such as heartburn and acid reflux.

It can also make you gain weight by confusing with the natural rhythm of your Cirladian body.

Experts recommend avoiding alcohol, caffeine and heavy or spicy food as well.

Relax and let go

“Stress and high cortisol levels interfere with melatonin production, so activities like meditation, spirit or a warm bath can help,” Tayada said.

Other healthy sleep rituals include newspaper, reading and listening to a podcast – whatever you need to let your muscles rest so that your body can lead you to sleepyville.