How to increase melatonin levels naturally

The main function of melatonin is regulate the sleep-wake cycle. At night, melatonin ensures restful sleep. It also protects neurons against degeneration, participates in memory fixation processes and influences the activity of the immune system.

Melatonin deficiency is associated in the short term with sleep disturbances, tiredness and difficulties concentrating. In the long term, lack of sleep associated with melatonin deficiency can be associated with mood disorders, being overweight, poor bone health, and increased risk of cardiovascular disease, among other problems.

Fortunately, there are ways to bring melatonin levels back to normal.

8 ways to increase melatonin

1. Not being exposed to screens at night

Limit computer work to daytime hours. You can watch a movie at night, but as long as you can leave time, at least an hour, until it’s time to go to bed. If you have to go to bed at 11:00 p.m., the time to start watching the movie would be between 8:00 and 8:30 p.m., but not later.

Your melatonin level will be optimal if you replace the time in front of the TV, computer, tablet or mobile phone with a chat with your partner or listen to music or an audiobook by candlelight.

2. Avoid caffeine

Cut out caffeinated drinks or don’t drink them after noon if you want to increase your melatonin levels. We all know the effect of caffeine on sleep which, at least in part, is due to its influence on caffeine levels.

In a 2015 study, for example, scientists found that a dose of caffeine equivalent to a double espresso reduces the melatonin level in such a way that it leads to a 40-minute delay in the sleep-wake rhythm if taken three hours before going to sleep.

3. Do not drink alcohol or smoke

Is better Do not drink alcohol if you want to increase melatonin levels. Also, don’t smoke or use other stimulant drugs. If you can’t quit smoking, do so at least 4 hours before bed. Remember that tobacco, in addition to being carcinogenic, is stimulating, not tranquilizing (it only “calms” when you suffer from withdrawal symptoms).

As for alcohol, even light alcohol consumption can lower melatonin levels.

4. Do not exercise late at night

Sport is great, of course. However, if you have trouble sleeping, exercising at night is not ideal, as it stimulates your metabolism, activates circulation and increases your cortisol levels, which Prevents melatonin levels from rising.

You should have finished your training by 21:00 at the latest. The ideal time to train is between 4:00 p.m. and 7:00 p.m., thus achieving the best training effects and performance.

5. relax

It is well known that anyone who suffers from constant stress sleeps poorly. Worries prevent the relaxation needed to enter sleep and maintain it.

A solution must be found that can reduce stress, but that is not always easy. Learning to manage time and a wide variety of relaxation techniques help ensure that stress does not affect the body so much that it reduces melatonin levels.

6. Increase serotonin

Serotonin is necessary for the production of melatonin. If the serotonin level is low, then the melatonin level will also be low.

Relaxing and exercising promote the formation of serotonin, and above all, obtaining nutrients such as tryptophan, magnesium, zinc, and B vitamins.

7. Check medication

If you can’t sleep well or wake up rested, it’s a good idea Review with your doctor the medications you are taking.

It clarifies if any could cause sleep disorders or alterations in the serotonin-melatonin balance, as occurs with some drugs to treat high blood pressure and some anticoagulants.

If you need to take cortisone, always do it as early as possible, in the morning between 6 and 7 hours.

Confirm if you still need all the medications you are currently taking.

8. Take care of sleep hygiene

The concept of sleep hygiene refers to the measures that guarantee a quality and long enough sleep (a minimum of 7 hours per night).

If possible, always go to bed at the same time and always get up at the same time, even on weekends. In this way it is easier for a regular pattern to be established in the production of melatonin each night, and those of serotonin and cortisol will take over in the morning.

If, on the other hand, you repeatedly get too little or irregular sleep, melatonin doesn’t reach high levels and cortisol stays elevated for too long, fueling stress and inflammation.

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