Getting quality sleep is essential for health, and melatonin plays a key role. Melatonin, often called the "sleep hormone," helps regulate sleep cycles. While supplements exist, many people overlook natural methods for boosting melatonin. By adjusting certain habits, you can encourage your body’s natural melatonin production for more restful sleep.
Limit Bright Light Exposure Before Bed
Artificial light disrupts melatonin production, especially from screens. Try to dim the lights about an hour before bed. Instead of harsh lighting, use warm, soft light sources. A small bedside lamp with a warm bulb works well. Reducing screen time is also essential. If you must use your phone or computer, consider using a blue light filter.
Create a Dark, Cozy Environment
Darkness is crucial for melatonin production. Invest in blackout curtains to prevent outside light from disturbing your sleep. A sleep mask can also be helpful, especially if blackout curtains aren’t an option. Additionally, keep electronics with bright lights away from your bed. Darkness signals the brain to produce more melatonin, preparing you for a restful night.
Enjoy a Melatonin-Friendly Evening Snack
What you eat before bed can influence your melatonin levels. Foods like cherries, bananas, and nuts naturally contain melatonin or promote its production. A small snack, like a handful of almonds or a banana, is perfect before bed. Avoid heavy or spicy foods, as they can disrupt digestion and disturb sleep.
Incorporate Evening Relaxation Practices
Winding down before bed can signal your body to release melatonin. Deep breathing exercises, gentle stretching, or reading a book help relax the mind. These activities reduce stress, which can also increase melatonin levels. The calmer you are before bed, the more melatonin your body will release, leading to a more restful night.
Invest in Quality Bedding, Including a Copper-Infused Mulberry Silk Pillowcase
Comfort is often overlooked when it comes to sleep hygiene. A supportive pillow, soft sheets, and a copper-infused mulberry silk pillowcase can make a huge difference. Silk pillowcases provide a smooth, luxurious feel and help keep your skin cool. This cooling effect is particularly beneficial for melatonin production, as cooler temperatures promote deeper sleep. Additionally, copper has scientifically-proven benefits on skin and hair, making it an added factor to better mornings and convenient self-care.