You can thank melatonin for sending your body to sleep and waking you up. But for those struggling to nod off, there are ways to increase melatonin naturally. Our bodies are pretty magical machines when you think about it. They’ve built automatic systems that keep us going without us having to put in any effort – but every now and then they might need a little nudge in the right direction to keep things on track.
We spoke to the experts about why melatonin is so important when it comes to quality sleep.
What is melatonin?
Simply put, melatonin is a natural hormone created in the pineal gland in your brain. It’s often associated with sleep because it helps with the timing of circadian rhythms (our internal clock) and is produced by the brain in response to darkness.
How can melatonin help us sleep better?
“Melatonin is responsible for regulating our sleep-wake cycles,” says Jessica Sepel, founder of JSHealth Vitamins & Expert Nutritionist. “It plays a crucial role in helping you fall and stay asleep. So, if your melatonin levels are low, you might struggle with getting the rest you need,” she adds.
The body produces melatonin after it gets dark, which is why you tend to feel sleepy at night-time. Levels peak in the early hours of the morning, when you should be in your deepest sleep, then they decrease during daylight hours, which is why you tend to wake as it gets lighter. Even smarter, your body can adjust as the environment changes around you. For instance, as the days get shorter and the nights get longer, your pineal gland secretes more serotonin to see you through to morning.
Why am I not getting enough melatonin?
Your body should produce enough melatonin naturally, but there are a few factors that can effect how much your body produces. For instance, excess light exposure, or light exposure very late in the day (from screens and devices) can disrupt melatonin production, as can shift work, ageing and certain medications.
How to increase melatonin naturally?
The good news is, there are a number of natural steps you can take to boost melatonin yourself, and they’re pretty easy to introduce.
1. Get enough natural daylight
“One of the simplest yet most effective ways to support your body’s natural melatonin production is by getting enough daylight, especially in the morning,” says Jessica. “Exposure to natural light helps regulate your body’s internal clock, signalling when it’s time to be awake and when it’s time to sleep. So make it a priority to spend some time outdoors each day, whether it’s a morning walk or just soaking up the sunlight,” she adds. “Even on a more overcast day, light exposure in the morning can help with better melatonin regulation,” agrees Reema Pillai, dietitian at Dietitian Fit.
2. Sleep in a dark room?
Following on from step one, “try to ensure that you are sleeping in a dark room, to reduce any light exposure in the evening time,” advises Reema.
3. Switch off from social media and technology 1-2 hours before bed
“Reduce screen time towards the night, allowing a minimum of an hour, if not more, without screens before getting to sleep,” says Reema. “This can be hard at first, but it’s essential when it comes to sleep,” agrees Jessica. “The blue light emitted by phones and laptops can disrupt melatonin production, making it harder for you to fall asleep,” she adds. Jessica recommends disconnecting from social media and emails around 8:30-9:00 PM each evening. “This practice is incredibly grounding and allows you to be present with yourself and loved ones,” she says.
4. Get some gentle exercise
If you wear yourself out in the day, chances are you’ll sleep better at night. “Exercise in the morning such as a walk or swim outdoors, can further support melatonin production,” encourages Reema.
5. Boost melatonin through your diet
You can even eat your way to better sleep. “There are certain foods that can support melatonin levels, which includes tart cherries, tomatoes, pomegranates, broccoli, nuts and seeds as well as proteins like turkey and chicken,” says Reema. “Eating foods that contain tryptophan can help, as this is an amino acid that supports the production of melatonin. Tryptophan rich foods include fish, poultry, eggs, beans and pulses,” she adds.
6. Try an Epsom salt bath and practice relaxation techniques
“Practising relaxation techniques like meditation, deep breathing or taking a warm bath before bed can further support melatonin production and help you sleep better,” suggests Shenaz Shariff, founder of The Face and Body Clinic, Nutritionist Expert and Member of the British Association for Nutrition and Lifestyle Medicine. “I love taking a warm bath with a few drops of lavender essential oil and Epsom salt,” agrees Jessica. “This ritual helps my body to relax and decompress, signalling that it’s time for bed,” she says.
7. Brew a herbal tea
While caffeine is not a great idea before bed (since it blocks sleep-promoting receptors in your brain), caffeine-free brews are a brilliant alternative. “Herbal teas like chamomile are known to contain compounds that calm the nervous system, making it easier for your body to prepare for sleep,” says Jessica. “The simple ritual of making and savouring a warm cup of tea can also be incredibly calming, helping to wind down the mind,” she adds.
8. Try 10 minutes of the ‘legs up the wall’ pose
Certain poses can promote relaxation and help your body release tension. Jessica recommends the “legs up the wall pose”. “This is one of my favourite relaxation techniques. Before bed, I spend 10 minutes lying down, shuffling as close to a wall as is comfortable, and then sliding my legs up, letting their weight rest on the wall. While in this pose, I focus on breathing in through my nostrils and out through my mouth. This gentle inversion is incredibly calming and helps to soothe the nervous system, preparing me for a deep sleep,” she explains.
9. Supplement with magnesium
Lastly, if you want to resort to supplements: “magnesium is a natural muscle relaxant and plays a crucial role in promoting restful sleep,” says Jessica. “If you’re having trouble winding down at night, a magnesium supplement might be the missing piece of your routine. I often take a magnesium supplement about 30 minutes before bed – it helps to calm the nervous system and supports the production of melatonin. Just be sure to choose a high-quality magnesium supplement and consult with your healthcare provider to determine the right dosage for you,” she adds.
For more from GLAMOUR’s Senior Beauty Editor, Elle Turner, follow her on Instagram @elleturneruk
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