We share what melatonin is, the role it has in the sleep-wake cycle & how to increase it naturally
Are you familiar with melatonin? Whether you’ve seen it doing the rounds on social media or you’re curious about its link with sleep, settle in as we share what melatonin is and how you can increase it naturally to help support your sleep-wake cycle.
What is melatonin?
Melatonin is a hormone that’s made naturally in the body and it plays an important role in regulating your circadian rhythm (the body's internal clock), specifically your sleep-wake cycle.
It’s produced by the pineal gland in the brain, but it’s also found in areas such as the eyes, bone marrow and gut.
Melatonin & the sleep-wake cycle
Melatonin works in tandem with your body’s sleep-wake cycle, which lets you know when it’s time to sleep, wake and eat.
When the sun goes down, the body begins producing melatonin which causes a gradual increase in sleepiness. Then during the night, your levels of melatonin continue to rise, peaking about seven hours after sunset, which helps you to stay asleep. Come morning, melatonin levels lower to promote wakefulness, and it’s this process that controls how and when you sleep.
4 ways to increase melatonin naturally
Despite being produced in the brain, melatonin levels can vary depending on age, gender, genetics and certain lifestyle factors. But if you’re looking for natural ways to increase melatonin, there are four key things to consider trying.
1. Soak up the sunlight
Despite the irony, getting plenty of sunlight throughout the day can help support a good bedtime routine. How? Well, daylight is an important cue for your body’s internal clock, letting it know when it’s time to go to bed and wake up.
This exposure to daylight encourages your brain to reduce the production of melatonin, while increasing the production of serotonin (a feel-good hormone that affects your mood). So when you’re exposed to light in the morning, this can help you feel more alert during the day and sleepier in the evening.
2. Turn your attention to your diet & nutrition
There’s a lot of information circling the internet about what foods you should and shouldn’t eat. When it comes to melatonin, it’s thought that this hormone is found in some foods, as well as tryptophan, an essential amino acid used to make proteins. Put simply, tryptophan helps produce serotonin which can be used to produce melatonin.
Both melatonin and tryptophan can be found in the following foods:
- Tart cherries
- Milk and cheese
- Fatty fish
- Rice and oats
- Bananas
- Peanuts
- Chicken and turkey
- Pumpkin and sunflower seeds
- Eggs
However, there isn’t much evidence to suggest eating these can increase melatonin production. Our advice? We’d recommend eating a healthy, balanced diet that’s rich in fruit and vegetables, fibre and whole grains, as well as unsaturated fats, meat and dairy, as these will help nurture your body.
There is also some research that suggests certain diets, like the Mediterranean diet (mainly consisting of fruits, vegetables, whole grains, lean proteins and good fats), may promote better sleep quality.
So what’s best for a good night’s sleep? If you’re wanting to soundly drift off when it’s lights out, there are a few things in the food department you can try to help make this a little easier:
- Don’t eat big meals before bed or late at night – this will allow your body time to digest foods properly and reduce the risk of things like acid reflux and indigestion
- Limit your caffeine intake – this is classed as a stimulant which can make you more alert, causing a number of sleep problems
- Avoid alcohol in the lead-up to bed – try to moderate your alcohol consumption, and avoid drinking at least three hours before bed as this can disrupt your sleep
3. Manage everyday stress
It’s no secret that daily stress can keep you up at night. When your mind is racing with thoughts, it can sometimes feel impossible to switch off. But not getting enough sleep can make you feel more stressed, which can become a vicious cycle. The first step to managing everyday stress is to understand what’s going on inside your body.
When you’re feeling stressed, your body produces a stress hormone called cortisol, which wakes you up and suppresses the production of melatonin. If you have too much cortisol in your body before bed, it can cause sleep problems like:
- Finding it hard to fall asleep, stay asleep or waking up earlier than you’d like
- Having problems that disturb your sleep, such as nightmares
- Finding it hard to wake up or get out of bed
- Feeling tired or sleepy
Want to take back control? There are plenty of lifestyle choices and coping methods you can try to help manage everyday stress, just take a look at our guide for more support.
If you’re regularly having trouble sleeping or you’re experiencing chronic stress and low moods, speak to your GP for advice.
4. Master your bedtime relaxation routine
One of the best pieces of advice for getting a restful night’s sleep is to perfect your evening routine. Doing this can help you relax and unwind from the day, as well as prepare your body for sleep by increasing melatonin production.
Not sure where to start? Whether it’s practising mindfulness or having an ‘everything shower’, creating a wind-down routine that works for you can make all the difference. Try to:
- Get yourself into a regular sleep schedule – aim to go to sleep and wake up at the same time each day to get your body used to a routine, including weekends
- Make your room a cosy haven – whether it’s warm lighting, cosy bedding or sensual pillow sprays and aromatherapy oils, setting the scene for a good night’s sleep is key
- Turn off the tech – try to come away from your phone at least one hour before bed as the artificial blue light can interfere with melatonin production and disrupt your sleep as a result
- Do something that relaxes your mind – this could be anything from having a bubble bath or reading a book before bed
- Avoid eating or drinking caffeine at least three to four hours before bed – doing this can affect your ability to stay asleep
- Get some daylight as soon as you wake up – this will help reset your circadian clock and make you more alert for the day ahead. During the winter months, why not consider investing in a Lumie Sunrise Alarm Clock to help mimic daylight?
To help you prepare for a restful night’s sleep…
Looking for more sleep tips to help you drift off? Have a read of our Sleep Hub for more information and advice.
