Although it may be tempting to turn to a supplement, the better approach is to implement strategies to improve your sleep, which in turn will boost melatonin, and create a positive cycle for your health.
What is Melatonin?
It's a hormone that our body naturally produces by the pineal gland in your brain. It triggers the body that it's time to go to sleep. It's responsible for regulating your body's sleep cycle. Exposure to light in the evening can block melatonin production. Some individuals who have difficulties in sleeping may have low levels of melatonin.
How to Increase Melatonin Naturally
But how to boost natural melatonin for better sleep, you ask? While the best sleep position for you and overall preferences may vary, here are a few easy ways to increase natural melatonin!
They say it takes two weeks to embrace a new habit, but here’s a routine you can accomplish even sooner: just sleep cooler.
The key to getting deep sleep -- and boosting your body’s level of natural melatonin -- is to keep your sleep environment cool. The optimal temperature for sleep is said to be somewhere between 60-67℉.
As I recently shared in a HelloGiggles article about how to create a better sleep cycle, the temperature of your bedroom plays a big role in how well you’ll be able to sleep.
A strict bedtime is a great start but you really need to adjust your sleep temperature in conjunction with other tips I share to increase the your sleep quality!
While everyone has a slightly different optimal sleep temperature, we recommend setting your thermostat somewhere in that range until you find the temperature that works best for you.
Likewise, how much deep sleep is needed is a personal matter. But science shows that achieving deep sleep is easiest when your core temperature is lowered. Another trick to take your sleep cooling to the next level is to add something like a Cube cooling mattress topper, or a temperature-controlled OOLER, a cooling mattress pad or a cooling weighted blanket, the chiliBLANKET.
Create a Day-and-Night Routine
Know when to lighten up and when to “go dark”. It’s best to get as much exposure to bright light as possible during the day -- in the evening, it’s the other way around, so keep your sleep environment as dark as possible.
Aim for some sunshine and exercise in the daytime. Scientists say that getting as little as 10 minutes a day of continuous sun exposure can lower your evening cortisol levels and allow you to wind down and get quality sleep.
In contrast, overexposure to lights from electronics or TVs can throw off your circadian rhythm by tricking your mind into thinking that it’s still daytime, causing you to be more alert, thus making it harder to fall asleep and get good rest at night. Turn off the tech at least an hour before bedtime, since these light-emitting devices actually suppress the body’s natural release of melatonin.
Stick To That New Sleep Routine
As someone who has experienced the anxiety of insomnia and battled through my own weary sleepless nights, I understand how overwhelming it can seem to imagine a world of effortlessly restorative deep sleep. But it’s absolutely possible!
Mastering the art of getting really amazing deep sleep is easier than you think -- no supplements needed! What other strategies can help to boost natural melatonin?
What Foods Contain Melatonin?
In addition to sleeping cooler and creating a day-and-night routine, experiment with new flavors as part of your new routine. Consider adding “melatonin foods” to your grocery list.
Foods High in Tryptophan
Turkey, eggs, cheese, pineapples, salmon, nuts and seeds, seaweed, turnip, sunflower seeds.
Foods High in Vitamin C
Oranges, red peppers, kale, Brussels sprouts, broccoli, strawberries, grapefruit, guava, kiwi, green peppers.
Just like conditioning your body to do anything else, the key is sticking to a solid routine that works for you. Remember this: a good day starts with the night before and you can boost your natural melatonin with my tips above. Creating and sticking to better sleep habits is an investment you make every night for the health and well-being of your future self.
Other than a restful night's sleep, melatonin provides various benefits, including the following:
- Provides you with more energy
- It can help prevent memory loss
- Slows down the signs of aging
- Keeps your eyes healthy
- Better concentration
- It helps keep your immune system healthy
- Could reduce symptoms of season depression
- May help with GERD (Gastroesophageal Reflux Disease)
Melatonin and Sleep
Balancing your body’s natural melatonin can reduce the stress that can come from inflammation and illness. While asleep, breathing and muscle activity slows. This provides more energy for the immune system to perform critical tasks and upkeep. Deep sleep contributes to both innate and adaptive immunity--which is the body’s foundation for fighting foreign diseases.
How Melatonin Impacts Immunity
Better sleep enhances your immune system in several ways, including:
- Cell regeneration
- Increased blood flow to muscles
- A stronger immune system
- Energy renewal
- Development, growth, and repair of tissues and bones
While medical professionals say that melatonin supplements are generally safe when taken appropriately, I generally don’t recommend their long-term use. They’re appropriate in some short-term cases. For example, melatonin supplements can help people who are recovering from jet lag or inconsistent sleep patterns.
In those cases, if you do want to try a melatonin supplement to “reset” your sleep and get back into a good routine, aim for a short-term approach.
According to Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., CBSM, nightly melatonin is safe for most people to take for one to two months. “After that, stop and see how your sleep is. Be sure you’re also relaxing before bed, keeping the lights low, and sleeping in a cool, dark, comfortable bedroom for optimal results,” said Buenaver.
“Be Sure You’re Also Relaxing Before Bed, Keeping The Lights Low, And Sleeping In A Cool, Dark, Comfortable Bedroom For Optimal Results.” -- Luis F. Buenaver, Ph.D., CBSM, Johns Hopkins Sleep Expert
Another problem with supplements is that it’s possible to overdo them. Too much melatonin can overstimulate the immune system, leading to inflammation and worsening existing disease.
A 2017 study from the National Institutes of Health (NIH) tested 31 different melatonin supplements bought from grocery stores and pharmacies and found that the amount of melatonin in the product didn’t match what was listed on the product label. Also, 26% of the supplements contained serotonin, a hormone that can have harmful effects even at relatively low levels.
Melatonin and Covid
The headline that really caught my attention was published in The Atlantic. Entitled The Mysterious Link Between COVID-19 and Sleep, it suggests that “the real issue at play may not be melatonin at all, but the function it most famously controls: sleep.”
Put another way, melatonin itself will not protect you from COVID-19. But melatonin may help to induce sleep…and deep sleep can definitely strengthen the immune system.
The Atlantic article reported on a study from the Cleveland Clinic in which melatonin was associated with a 30% reduced likelihood of testing positive for COVID-19. While it’s refreshing to see more studies validating the role of sleep and strong immunity, even the Cleveland Clinic researchers say these findings are preliminary and advise that people don’t turn to melatonin supplements.
As The Atlantic article points out, “Like any substance capable of slowing the central nervous system, melatonin is not a trifling addition to the body’s chemistry.”
The brain’s tiny pineal gland produces the hormone melatonin, and it gradually releases into your bloodstream as you prepare for sleep. As melatonin levels rise in the evening, it signals your brain to promote sleep. If your body doesn’t produce enough, you may have problems falling asleep or staying asleep.
Melatonin can help improve sleep, GERD, eye health, seasonal depression, improve concentration, and provide more energy.