It’s evening, you’re tired and all you want is to sink into a deep, refreshing one sleep. And yet… your mind is racing, your body isn’t relaxing, and the clock is counting down to the next tough day. If this situation sounds familiar, the solution may lie in melatonin, the natural “sleep hormone” that regulates your internal clock.

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But what exactly is melatonin and why does it play such an important role in our sleep?

What is melatonin?

Melatonin is a hormone produced by the pineal gland, a small gland in the center of the brain. Its job is to regulate the sleep-wake cycle, also known as the circadian rhythm. When it’s light out, your body “knows” it’s time to sleep and starts producing melatonin, making you feel sleepy. In the morning, when the light returns, the production decreases and you wake up refreshed.

But various factors, such as excessive use of screens, stress and lack of natural light, can block this process. Fortunately, there are some natural ways to increase your melatonin levels and enjoy a more restful sleep. Let’s see how!

1. Exposure to natural light

Natural exposure to light is the ultimate wake-up call for your body. Morning sunshine activates your biological clock, helping melatonin production in the evening. A morning walk even on a cloudy day is enough to “wake up” the proper functioning of your body.

2. Sleep in total darkness

Melatonin loves the dark. A dark room with no lights or indicator lights can do wonders for your sleep. Use blackout curtains or a sleep mask if necessary to block out all traces of light.

3. Stay away from screens before bed

The blue light emitted by screens blocks melatonin production, confusing your body. Try to avoid screens at least an hour before bed. Use blue light filters or turn on “night mode” on your phone if necessary.

4. Foods that boost melatonin

Some foods can naturally boost melatonin production:

Cherries & Oranges: Natural sources of melatonin.
Nuts (Walnuts, Almonds): Rich in magnesium and tryptophan.
Turkey & Eggs: Contains tryptophan, an amino acid that boosts melatonin.

5. Relax with a warm bath

A warm bath before bed can relax the body and prepare your mind for sleep. Add a few drops of lavender essential oil and Epsom salts for ultimate relaxation.

6. Enjoy a cup of herbal tea

Instead of coffee or black tea in the evening, try chamomile or valerian tea. These herbs soothe the nervous system, while the warm sensation of the drink will help you relax and enjoy a restful sleep.

7. Move during the day

Moderate exercise during the day is ideal for regulating the circadian rhythm. Try a morning walk or a relaxing yoga session. Just avoid vigorous exercise just before bed.

8. Relax in the legs-on-the-wall pose

A simple yoga pose can help you relax: lie on the floor with your feet against the wall for 10 minutes. This pose reduces tension and calms your nervous system, preparing you for sleep.

9. Explore the power of magnesium (if needed)

Magnesium helps muscles relax and reduces stress by facilitating the production of melatonin. If you feel you need extra help, consider a magnesium supplement, but always with your doctor’s advice.