5 Simple Hacks Supported by Scientific Evidence to Boost Your Natural Sleep Hormone Tonight

Here are 5 Simple Hacks Supported by Scientific Evidence to Boost Your Natural Sleep Hormone Tonight

1. Consumption of Melatonin-Rich Foods:

Foods such as cherries, grapes, bananas, pineapples, and certain vegetables have been shown to increase circulating melatonin levels. These foods contain melatonin or its precursors, which can enhance internal melatonin production.

2. Reduction of Evening Blue Light Exposure:

Exposure to blue light in the evening can suppress melatonin secretion. Using blue-light-blocking glasses or reducing screen time before bed can help advance melatonin secretion and improve sleep onset.

3. Increased Morning Light Exposure:

While increased morning light exposure did not significantly advance melatonin secretion in some studies, it is generally recommended to help regulate the circadian rhythm and support natural melatonin production.

4. Dietary Sources of Tryptophan:

Tryptophan is a precursor to serotonin, which is subsequently converted to melatonin. Foods high in tryptophan, such as eggs, fish, nuts, and seeds, can support melatonin synthesis.

5. Maintaining a Regular Sleep Schedule:

Consistent sleep and wake times help regulate the circadian rhythm and support the natural production of melatonin. Irregular sleep patterns can disrupt melatonin secretion and overall sleep quality.

These strategies are supported by current scientific literature and can be effective in enhancing natural melatonin production.