A supplement-free night of slumber might be just around the corner.
In recent years, products that contain melatonin — which promotes sleep by signaling that it’s nighttime — have increasingly grown in popularity.
But not everyone knows that this healthy hormone occurs naturally in the brain — and there are ways to increase its production that don’t involve a trip to the pharmacy.
“I always recommend supporting natural melatonin production first before relying on a supplement,” Sam Tejada, author of “How to Win in Modern Wellness” and founder of Liquivida, told The Post.
“Melatonin is a hormone that should be in sync with your body’s circadian rhythm, and there are several ways to optimize it naturally.” Here’s how.
Soak in that sunlight
It might sound a little counterintuitive, but getting sunlight during the day helps your body realize when it’s time to snooze.
“Natural light in the morning helps regulate your internal clock and signals to your body when it’s time to produce melatonin later,” Tejada said.
Limit the blue light at night
You’ve probably heard it a million times — but it’s true.
“Screens from phones, tablets and TVs suppress melatonin production,” Tejada said. He recommends adjusting phone settings to filter out blue light by simply doing the following:
- Go to settings.
- Tap accessibility.
- Select display and text size.
- Click on color filters and choose a red shade.
Eat melatonin-rich foods
Cherries, bananas, walnuts and oats contain melatonin, according to Tejada, which make them great evening snacks that are packed with plenty of other healthy benefits to boot.
Load up on tryptophan
Tryptophan — an amino acid that helps produce serotonin — can be found in lots of delicious, diet-friendly fare.
“Foods like turkey, eggs, nuts and seeds help produce serotonin, which converts into melatonin,” he said.
Tejada has also previously recommended several other nutrients to help you get optimal sleep, including magnesium, calcium, vitamin D, zinc and several types of vitamin B.
Be consistent with your sleep schedule
While there might be a bedtime “sweet spot” for most adults, the hours you go to bed and rise aren’t nearly as important as sticking to those hours regularly.
“Going to bed and waking up at the same time each day trains your body to produce melatonin naturally,” he said.
Have your last meal at least two hours before bed
Digestion keeps your body active when it should be winding down and can lead to sleep-disturbing side effects such as heartburn and acid reflux.
It can also make you gain weight by messing with your body’s natural circadian rhythm.
Experts recommend avoiding alcohol, caffeine and heavy or spicy food as well.
Relax and unwind
“Stress and high cortisol levels interfere with melatonin production, so activities like meditation, breathwork or a warm bath can help,” Tejada said.
Other healthy bedtime rituals include journaling, reading and listening to a podcast — whatever you need to do to let your muscles relax so your body can take you to Sleepyville.
