Important Tips for a Good Night's Sleep Without Supplements

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For Deep Sleep: 7 Steps to Boost Melatonin Production Without Supplements

In recent years, products containing melatonin, which promotes sleep by signaling the arrival of night, have become increasingly popular. According to the New York Post, the healthy melatonin hormone is naturally present in the brain, and there are ways to increase its production without resorting to drugs or supplements.

Natural Production

Sam Tejada, author of "How to Win in Modern Wellness," says he always recommends "supporting natural melatonin production first before relying on supplements," explaining that "melaatonin is a hormone that needs to be synchronized with the body's circadian rhythm, and there are several ways to improve it naturally," as follows:

1. Sunlight

It might sound counterintuitive, but exposure to sunlight during the day helps the body recognize when it's time to sleep. Tejada says, “Natural light in the morning helps regulate your internal clock, signaling to your body when it’s time to produce melatonin later.”

2. Blue Light

Tejada adds that “the screens of phones, tablets, and TVs suppress melatonin production,” advising you to adjust your phone’s blue light filtering settings by following these steps:

• Open Settings.

• Tap Accessibility.

• Select Display & Text Size.

• Tap Color Filters and select Red.

3. Melatonin-Rich Foods

Tejada explains that cherries, bananas, walnuts, and oats contain melatonin, making them great evening snacks with many other health benefits.

4. Tryptophan

Tryptophan, an amino acid that helps produce serotonin, is found in many delicious and diet-friendly foods, such as turkey, eggs, nuts, and seeds. Tejada also recommended several other nutrients to help achieve optimal sleep, including magnesium, calcium, vitamin D, zinc, and various B vitamins.

5. A Regular Sleep Schedule

While there is an ideal bedtime for most adults, the exact hours of sleep and wakefulness are not as important as adhering to a consistent schedule. “Going to bed and waking up at the same time every day trains the body to produce melatonin naturally,” Tejada said.

6. Dinner Time

Eating dinner at least two hours before bedtime helps ensure digestion is complete before the body is ready to rest, thus avoiding unpleasant sleep disturbances such as heartburn and acid reflux. It can also help prevent weight gain by maintaining the body’s natural circadian rhythm.

7. Relaxation

Tejada said, “Stress and elevated cortisol levels affect melatonin production, so activities like meditation, breathing exercises, or a warm bath can help.” Other healthy sleep rituals include journaling, reading, listening to podcasts, or anything else a person needs to relax their muscles until their body is immersed in deep sleep.