Melatonin is made by the pineal gland and is the hormone that makes you feel sleepy and helps you fall asleep at night. There are melatonin supplements you can take for a short period of time but before you try that you would do better to use some natural methods to increase your melatonin levels.
It is important to boost your melatonin levels at night by increasing the amount you produce and stop habits that keep your body awake.
Some habits to change:
- Avoid screen time before bed. Blue light can block melatonin so get off the phone, computer, TV and iPad at least an hour before bed. If this is not possible there are special blue light blocking glasses you can get to help with this.
- Avoid alcohol and caffeine. Alcohol may help you fall asleep faster but it interrupts your deep sleep. Caffeine can keep you awake so no drinking caffeinated drinks for up to six hours before bed.
- Keep your room dark by blocking all light so you have a better night’s sleep. Using heavy curtains can help with outside light and light from phones, clocks and other things should be reduced as much as possible by switching off or covering. Your body produces melatonin better when you are in complete darkness.
- Try taking a hot bath before you go to bed. This can help you relax and help boost those melatonin levels.
- Sometimes it can be helpful for melatonin levels to eat a piece of fruit. Some fruits such as pineapples, oranges and bananas are good sources of melatonin and they can also be good for easing that sweet craving that you get some nights.
- Meditating or praying before bed can help you to produce more melatonin as it calms you down. You can also try some deep breathing exercises or massage.
- Sunlight exposure during the day can help increase your melatonin production of a night. Even just 10 minutes a day can help you get a better night’s sleep.
- If you are someone that likes camping, while it may not be your first thought when wanting to increase your quality of sleep, it can actually be beneficial. Camping can help to reduce exposure to artificial light and this in turn can help to normalise your melatonin levels. It’s a bit difficult to do this now with Covid about but even a day or two not too far from home can help.
So if you are having trouble sleeping try these simple things above before hitting the natural supplements. If it still doesn’t seem to be working consult your natural therapist, hypnotherapist or NLP practitioner for some deep relaxation therapy and to change some of those damaging old patterns. Even children have trouble sleeping and if your child can’t settle you can also try some of these suggestions. Help is at hand so give us a call to see how we can also assist.