How To Increase Melatonin Naturally? 5 Science-Backed Solutions

Why Do You Need Melatonin?

Melatonin is a hormone produced by the pineal gland in the brain. It plays a crucial role in regulating the sleep-wake cycle, also known as the circadian rhythm. As the night settles in, melatonin production increases, signaling your body to prepare to sleep and wind down. 

Conversely, light exposure (when the sun comes up) decreases melatonin production, making you feel more awake and alert. 

Common Causes of Low Melatonin Levels

There are several factors that can contribute to low melatonin levels (3). 

• Exposure to artificial light. Using screens (phones, tablets, and computers) exposes us to blue light, suppressing melatonin production.
• Stress. Chronic stress affects the body’s hormone balance, including melatonin production.
• Diet. Poor dietary choices can lead to deficiencies in key nutrients necessary for melatonin production.
• Irregular sleep schedule. Inconsistent sleep patterns can disrupt your circadian rhythm and melatonin production. 

5 Natural Ways to Increase Melatonin

The good news is that there are natural ways to help increase melatonin production, allowing you to have a good night’s sleep. Here are 5 fives to naturally increase melatonin levels in your body. 

1. Reduce Light Exposure

One of the most effective ways to boost melatonin levels naturally is to manage your exposure to light. During the day, make sure to get plenty of natural sunlight. This helps regulate your circadian rhythm and ensures healthy melatonin production at night. 

In the evening, make sure to minimize the exposure to artificial light, especially blue light, from screens. Consider using blue light filters or wearing blue light-blocking glasses if you need to use them before bed. 

2. Practice Relaxation Techniques

Stress reduction is key to maintaining healthy melatonin levels. Include relaxation techniques, such as meditation, deep breathing exercises, or yoga, into your daily routine. These practices can help lower stress hormones and promote a sense of calm, making it easier for your body to produce melatonin as bedtime approaches. 

3. Improve Your Diet

Certain foods are rich in nutrients that can help boost melatonin production. Include the following into your diet. 

• Tryptophan-rich foods. Tryptophan is an amino acid that converts into serotonin and then melatonin. Includes foods such as turkey, chicken, nuts, and seeds. 
• Magnesium-rich foods. Magnesium can help increase melatonin production. Include leafy greens, bananas, and almonds. 
• Melatonin-rich foods. Some foods naturally contain melatonin, such as cherries, grapes, and tomatoes. 

4. Keep Your Sleep Schedule

Maintaining a consistent sleep schedule can help regulate your body’s internal clock. Aim to go to bed and wake up simultaneously every day, even on weekends. This consistency reinforces your circadian rhythm and supports the natural production of melatonin. 

5. Melatonin Supplements

While natural methods are effective, some individuals may still struggle with low melatonin levels. In this case, melatonin supplements can be beneficial. However, adding too much external melatonin can be counterproductive since it can affect the body’s ability to produce it naturally. 

Our Sleep Well product contains only a minimal amount of melatonin, specifically 1 mg, along with other natural ingredients like Kava Kava and valerian. 

This combination is designed to help the body relax and induce sleep without disrupting its natural melatonin production. Furthermore, the product is non-habit-forming and intended to help improve sleep in both the short and long term.

Do You Need a Melatonin Supplement?

A melatonin supplement may be worth considering if you’ve tried the natural methods outlined above and still struggle with sleep. However, choosing a high-quality product that aligns with your health values is important. 

Tahiro’s Sleep Well formula stands our as an excellent choice. It contains a blend of natural, clinically tested ingredients, including California poppy, Piper Methysticum, Valerian root extract, GABA, Griffonia seed, melatonin, and magnesium. 

Do you often wake up in the middle of the night? Sleep Forte sublingual spray is a fast-acting, all-natural sleep aid that helps you get back to sleep when you wake in the middle of the night.  With its dual-action formula and easy-to-use sublingual spray, you will fall asleep quickly and enjoy restful sleep with fewer interruptions for improved overall health and well-being. It contains a blend of natural, clinically tested ingredients, including Valerian root extract, hops, California poppy, camomile, and peppermint. 

This carefully curated combination offers a holistic approach to supporting your sleep, promoting relaxation, and enhancing overall health and wellness.