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5 Ways to Increase Melatonin Production for Better Sleep!

It’s no secret we’ve collectively developed some rather “unideal” pre-bedtime habits — (looking at you screen time!).

But do you know WHY these evening activities negatively impact our sleep quality?


Let's dive into what it is, why it's important for optimal sleep, + ways you can naturally increase yours for a better nights rest!

What is Melatonin?

As with all hormones, melatonin is a product of the body's endocrine system. Specifically secreted by the pineal gland in the brain, this hormone's primary function is to maintain our circadian rhythm by responding to light and darkness.

In general, melatonin production and release begins in the evening with darkness, peaks in the middle of the night, then slowly begins to decrease by early morning.

However, because this cycle is based on light and darkness, certain lifestyle factors such as exposure to artificial evening lights, shiftwork jobs, and even sleep disorders are all known to interfere with our body's natural melatonin production.

Should You Supplement with Melatonin?

Melatonin supplementation is common among those with sleep issues such as circadian rhythm disorders, jet-leg, insomnia, etc. While popular and generally considered safe for most, there are considerations which should be addressed.

First, the recommended dose of supplemental melatonin is set at no more than 5 mg per day. Second, supplemental melatonin is typically not intended for long-term use. And third, because melatonin supplementation can interfere with certain medications and lifestyles, it's always recommended to discuss with your doctor prior to use.

Possible melatonin supplement drug interactions include:

  • Anticoagulants and anti-platelet drugs, herbs and supplements

  • Anticonvulsants

  • Blood pressure medications

  • Central nervous system (CNS) depressants

  • Diabetes medications

  • Contraceptive drugs

  • Cytochrome P450 1A2 (CYP1A2) substrates

  • Cytochrome P450 2C19 (CPY2C19) substrates

  • Fluvoxamine (Luvox)

  • Immunosuppressants

  • Seizure threshold lowering drugs

5 Ways to Increase Natural Melatonin Production

While a common supplement, many advocate for working to increase our body's natural melatonin production rather than relying on a supplemental form. If this is you, here are five easy tips to naturally increase your body's nightly melatonin production!

1. Dim Household Lights 30-60 Minutes Before Bed

Did you know chronic exposure to electrical lighting late in the evening has been shown to disrupt melatonin production? In fact, one