Melatonin is a hormone produced by the brain to regulate sleep cycles and allow a person to rest every night.
The body produces 5 to 25 micrograms of melatonin every night.
This amount decreases with age, which is associated with sleep problems.
At this point, there are two options: taking supplements or promoting the production of melatonin in more natural ways.
Turn off the Lights
Studies by scientists have shown that light from cell phones, computers and televisions blocks melatonin and inhibit its complete production during sleep.
At its full function, melatonin helps detoxify and revitalize the body at night.
Do not hold the phone under the pillow, next to it or near the bed.
In the evening you should turn off your phone and computer to enable the brain to produce optimal levels of melatonin.
Various studies have confirmed that exposure to sunlight significantly increases melatonin production at dinner.
This actually makes a lot of sense, since melatonin is a hormone that links the cycles of light and dark.
Just 10 minutes a day is enough to not only increase melatonin production but also reduce the risk of cancer by 50%.
Foods Rich in Melatonin
Pineapple, bananas, and oranges help the body increase melatonin levels significantly by up to 47%.
Cherry is a fruit that contains significant amounts of melatonin and helps in getting to sleep.
Drinking cherry juice daily for one week improves sleep and makes you sleep at least 34 minutes longer than usual.
Fish, rice, ginger, tomatoes, green vegetables, turkey, chicken, and legumes are also rich in melatonin, magnesium and vitamin B-6.
Spend 15 minutes in the evening improving breathing and clearing the brain of bad thoughts.
Sugar, carbohydrate, fat foods have a strong influence on the body’s sleep process.
They make it difficult for your brain to produce melatonin, especially if consumed very close to bedtime.
Bathroom Before Bed
A warm bath before bedtime calms the body and brain by stimulating melatonin production.
Scientists have shown that warm showers or baths lower cortisol levels and increase melatonin levels.
Better Early Than Late
The bedroom should be all in the dark and free of distractions except for the color blue
You should sleep early to make sure you have completed the dose of 7-9 hours of sleep.
Use light-blocking curtains to improve melatonin levels and sleep quality.