To sleep well, the key is to optimize melatonin levels — not only do you need to know how to boost it, but you also need to avoid habits that "turn it off." Below are some practical tips and 5 sleep-aiding foods; save them and try them out.
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Remove the "sleep-disrupting" landmines!
Bedroom temperature too high
Temperatures of 75°F (approximately 24°C ) or higher significantly suppress melatonin and REM sleep. The optimal room temperature for sleep is 60–69°F (approximately 16–21°C ) , with **65°F (approximately 18°C ) ** being the most ideal. Normally, core body temperature naturally drops by about 1–2°F between 12 and 5 AM; insomniacs often lack this cooling mechanism.
Dinner too late or too full
After a long period of ketosis and fasting, you can switch to two meals a day : breakfast and lunch, and reduce or skip dinner to avoid going to sleep with a full stomach.
Blue light and strong light
Blue light at night (especially from close-up phone use) can suppress melatonin and stimulate wakefulness. Solutions: Turn off the lights, reduce phone use before bed, and wear blue light blocking glasses if necessary.
Insufficient light during the day and excessive light at night
Sun exposure during the day can help regulate the melatonin rhythm at night; for those with sleep apnea, jet lag, or shift work , vitamin D supplementation can help adjust the circadian rhythm.
Environmental electromagnetic waves ( EMF )
Tangled electrical wires near the bed or routers / devices too close can interfere with heart rate and sleep; you can ask an electrician to check the wiring and keep away from high-emitting devices before going to bed.
Other factors that suppress melatonin
Alcohol, caffeine, nicotine, certain medications (such as antidepressants), and high-carbohydrate diets ; avoid strenuous exercise within 3 hours of bedtime.
5 Sleep-Aid Foods (Help You Naturally Boost Melatonin)
1. Tart cherry ( tart cherry juice)
It contains melatonin and tryptophan (tryptophan → serotonin → melatonin). Studies show that older adults who drink 1 ounce of sour cherry juice before bed or eat sour cherries twice a day may experience increased total sleep time and fall asleep faster .
2. Kiwi
Take 2 capsules daily for 4 weeks: Increased serotonin levels, longer and better sleep quality, more refreshed upon waking, and faster sleep onset .
3. Fat and delicious fish (salmon, tuna, trout)
It helps increase melatonin and provides high-quality fats and nutrients, supporting the synthesis of sleep hormones.
4. Kefir
Choose whole milk, unsweetened, grass-fed foods (cattle / sheep / goat). Supplementing with polyphenolic fruits such as blueberries, raspberries, and blackberries can promote gut microbiota growth, improve gut-brain axis function , and enhance sleep.
5. Raw pickled cabbage ( sauerkraut )
Probiotics plus tryptophan from high-fiber cabbage promote GABA production, calming nerves, reducing stress and cortisol , and also providing vitamin C to aid sleep.
- Daily reinforcement: Make sure you get enough melatonin.
- Increase sunlight exposure during the day and reduce brightness at night to help maintain a clear biological clock.
- Regular exercise (avoiding the 3 hours before bedtime) helps build up sleepiness at night.
- Slow nasal breathing : Inhale and exhale slowly before bed, switching to the parasympathetic nervous system , which makes it easier to fall asleep.
- Maintain a low-sugar diet : High-carb diets at night can disrupt melatonin and blood sugar fluctuations.
A recommended bedtime shopping list (simplified version)
1. Maintain the bedroom temperature at ~18°C ; 2) Have dinner earlier and in lighter portions; 3) Reduce the lights and screen brightness after 9 PM ;
2. Sunbathe during the day + supplement with vitamin D (depending on the situation); 5) Slow nasal breathing for 2-5 minutes before bed.
Check out the most popular melatonin products!
👉🏻: https://iherb.prf.hn/l/MbX42J1/
High quality doesn't have to be expensive! Over a hundred iHerb products are up to 25% off compared to other stores, and with lightning-fast 8-hour delivery!
YouTube source: https://www.youtube.com/watch?v=D2hY-zsZndY
YouTube Column: Dr. Berger in Chinese Health knowledge
