Have you been struggling with insomnia? Do you find it challenging to fall asleep at night, no matter how tired you are? If yes, then chances are your melatonin levels are low. The good news is that there’s a way to produce more melatonin naturally! In this guide, we’ll show you how to do just that without having to rely on sleeping pills or counting sheep.
What is Melatonin?
Before we dive into the tips and tricks for producing more melatonin by natural means, let’s first understand what it is.
Mel-a-to-nin (say it slowly) – sounds like a name of an alien race in Star Trek- “Beam me up Scotty!” But sorry Trekkies, It’s not quite so absurd!
Melatonin is a hormone produced by the pineal gland in your brain which regulates your sleep-wake cycle. It helps control when our bodies go into snooze mode, alerting us when the sun goes down that hey…it might be time for bed (Unless its summertime and it doesn’t get dark until midnight!). As happy as we may be about more sunshine hours during the day but admittingly less light exposure at night can cause problems such as trouble sleeping creating STRESS!! So don’t forget folks although some parts of Europe drenches their food with olive oil making most Americans jalouse…but they cannot escape less than six-hours-of-daylight winters.
Why do You Need High Melatonin Levels?
Well hello obvious question! Higher levels of melatonin have many benefits including:
- Better sleep quality and quantity
- Effortlessly falling asleep
- Improved mood
- Stronger immune system
- Delayed ageing process!
So if want these awesome benefits(aish who wouldn’t!) this guide will help amp up those vitamin D deficient-ridden cells producing more Melatonin naturally!
Tips to Produce More Melatonin
Step One: Dim the Lights
I know what you’re thinking. How can anything be accomplished without light? Well, it’s not that you need to switch off all your lights completely; It’s about dimming them. You see Lights out! Isn’t all that pleasant for people with jobs ending at 5 pm or later and going home in the dark already right? So let’s just dim down a bit- so lovely soft warm lighting casts gentle shadows inviting our shoulders to hang low and take deep breaths.
If there are glaring overhead lights emanating nuclear reactors-squeezed -into-bulbs kind of brightness.. simply say nope we don’t want those and instead turn on beautiful lamps with lampshades which give more ambience instead of glare.
Although its true nightlights represent childhood memories still try turning them off- Gentle darkness puts us right into sleepy mode sending a message to brain saying “sleep soundly like there is no tomorrow”.
Step Two: Cut Screens Out Of Your Life In The Evening
Sorry folks ..no Netflix & Chill!! But hey follow through these tips, this won’t be necessary anymore.
Staring at screens blasts blue light radiation directly into your eyes suppressing natural melatonin production making sleepiness seem as far away as Mars.
As hard as it may seem eliminate ALL electronic media devices (yes including YoutTube-& Instagram) before bedtime!! We suggest evenings are reserved spending time reading books under…wait for it…soft warm ambient lighting(Jackpot!) will automatically boost your natural melatonin creation!!
Professionals have said that if screen-time must occur before-bedtime setting laptops/computers/phones/tablets brightness settings could be adjusted therefore decreasing their harmful effects on one’s body clock.
Step Three: Feed Yourself Right!
Before dropping highly regarded advice here another silly limerick:
“An apple a day keeps the doctor away”- This time no more apples but still don’t dismay!
“Eat right with specific foods calming slumber stay!”
Eating junk food before bed is like asking for trouble. Greasy pizzas, sugary cupcakes, and those cookies that are lying around are hard to resist especially when you’re dozing off on your couch at night.Therefore opt-in for healthy evening warm meals which can aid melatonin production such as cereals containing oats,milk , cheese,walnuts, emmental etc.
Yes we just said walnuts- These supernal nuts contain high amounts of essential amino acid named tryptophan(my apologies if I lost you at this word) converts itself into niacin & serotonin (both sleep inducing chemicals). So next time our readers want a late-night(almost midnight snack), reach out for handfuls of these wonderful nocturnal treats!
Step Four: Use Supplements
If all else fails and it’s just impossible to naturally produce enough melatonin, supplements may help! It’s not unusual having people opting-in for natural remedies e.g magnesium,zinc,melatonin-multi extracts . Dosages should be taken only after consulting with health providers(i.e Physician,Dietician or Naturopathic Doctors).
Always make it an effort that different types of supplements/tablets aren’t simultaneously being consumed together.
Here we summarize- There’s Aah yeah always is in my articles isn’t there? – “No need to go on another shopping spree finding ways improving life quality; Just turn down lights/screens/cut sweet wrappers beforehand/indulge in nourishing snacks”. Naturally producing more Melatonin has been associated with improved mood so let us keep smiling whilst incorporating these tactics.Shall we readers? We hope this guide helps open eyes(literally!)on how natural approaches can bring more balance,relaxation and help attain good quality zzz’s too(hope you are not asleep anymore!).
Hey there, I’m Dane Raynor, and I’m all about sharing fascinating knowledge, news, and hot topics. I’m passionate about learning and have a knack for simplifying complex ideas. Let’s explore together!
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