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Introduction
Melatonin, often referred to as the "hormone of darkness," plays a crucial role in regulating our sleep patterns. But there's a lot of misinformation out there about melatonin, and many people struggle with low levels, which can lead to sleep disturbances, weight gain, and even mood issues like anxiety and depression.
Melatonin is naturally secreted when we’re in a dark, cool room—typically at night, when our surroundings naturally become dark. However, many people experience insufficient melatonin secretion, leading to issues like insomnia, frequent waking during the night, and poor-quality sleep.
Low melatonin can also have other consequences, such as weight gain. Without proper sleep, your body doesn't release leptin and thyroid hormones effectively, which can contribute to weight gain. Additionally, melatonin imbalance can affect your mood, leading to symptoms of depression and anxiety.
But don’t worry—I’ve got five simple, natural tips that will help boost your melatonin levels and improve your overall sleep. These tips are not only effective but also help you avoid reliance on synthetic melatonin supplements, which can disrupt your body’s natural rhythm.
Tip #5: Stop Eating 4 Hours Before Bed
One of the easiest ways to improve your melatonin production is to stop eating at least four hours before bedtime. When you eat too close to bedtime, particularly carbohydrates, your blood sugar spikes, which raises your insulin levels. This higher insulin state makes it harder for your body to release melatonin properly. By avoiding food before bed, you allow your body to maintain a low insulin state, which is essential for melatonin secretion.
Tip #4: Block Blue Light
Blue light, particularly from screens, can significantly decrease your melatonin levels, especially when exposed at night. Research shows that blue light exposure after sunset can interfere with your body’s natural sleep cycle. To help your body produce melatonin naturally, avoid screens at least an hour before bed.
Additionally, make sure to get some early morning sunlight to help your body synthesize melatonin during the day. A natural connection with your environment, such as grounding (walking barefoot outdoors), can also help reduce inflammation and encourage proper melatonin secretion.
Tip #3: No Screens After Dark
As mentioned earlier, screens emit blue light that sends signals to your brain that it's still daytime. This disrupts your circadian rhythm and inhibits melatonin production. After sunset, your body naturally prepares for sleep, so turning off bright screens is crucial to help your brain understand that it’s time to wind down. This simple habit will improve your sleep quality and melatonin release.
Tip #2: Fix Your Circadian Rhythm
A regular sleep-wake cycle is key to maintaining healthy melatonin levels. Your circadian rhythm, which is your body’s internal clock, works best when it follows the natural light and dark cycle. Ensuring you get up and go to bed at consistent times each day, as well as getting exposure to natural sunlight during the day, helps regulate your melatonin secretion and promotes better sleep.
Tip #1: Don't Take Melatonin Supplements
This might be the most important tip—don’t take melatonin supplements. While many people turn to melatonin supplements to help them sleep, I do not recommend them, and I’ve never prescribed them to my patients. Melatonin is a hormone your body naturally produces, and taking it externally can interfere with your body’s natural feedback loop.
Taking melatonin supplements, especially over time, can cause your brain and body to become reliant on an external source of melatonin, disrupting the natural hormonal balance. For children, in particular, using melatonin can impact their brain and eye health in ways we’re still learning about. It’s always better to support your body in producing its own melatonin naturally.
For more reasons why you shouldn't eat before bed, something that I want you to check out another one of my videos called 'Weight Loss Tips Don’t Eat After 6'. I'll see you there!
