8 Ways to Boost Melatonin without a Supplement

Are you having trouble sleeping? Boosting your melatonin levels can help you sleep like a baby every night.

What is Melatonin?

Melatonin is a hormone produced by the pineal gland. It’s vital for making you sleepy at night so you’re energized in the morning.

While some people prefer to take melatonin supplements for sleep, I would advise you try the natural methods below before opting for supplements, since the side effects of taking melatonin supplements for long periods of time are not fully understood.

Boost Your Melatonin for Sleep…Naturally!

The tips below will help you naturally boost your melatonin levels at night by promoting melatonin production or cutting out habits that inhibit melatonin.

1. Get 10 minutes of sunlight every day.

Walking under the sun for a few minutes every day can improve quality of sleep. Research shows that sunlight exposure increases melatonin production at night.

The body continues to produce melatonin during the day, if you don’t expose yourself to sunlight, which can hinder optimal production at night. Remember that too much sunlight exposure can be harmful.

2. Go camping.

This suggestion may sound odd, but camping can reduce exposure to artificial light and, as a result, normalize your melatonin levels.

In this study, researchers found that camping for one week without exposure to artificial light normalized melatonin levels by 100 percent. Many of us are too busy to camp for one week, but the good news is that even a weekend of camping can be beneficial.

3. Take a hot bath before bed.

Research shows that taking a hot bath before bed makes us relaxed and boosts melatonin levels.

Are you having trouble sleeping? Boosting your melatonin levels can help you sleep like a baby every night.

4. Reduce exposure to LED light at night.

You probably know that exposure to blue light blocks melatonin. That’s why it’s important to avoid TVs, computers, phones, and other devices that emit blue light, one hour before bed.

Alternatively, you can wear blue-light-blocking sunglasses at night. Research shows that wearing them for three hours before bed improves quality of sleep.

5. Give in to your nighttime sugar cravings.

That doesn’t mean reaching for a candy bar, but you can satisfy your sweet tooth while you boost melatonin for better sleep.

Did you know that some sweet fruits have high melatonin levels? Pineapples, oranges, bananas, and tart cherry juice are good sources of melatonin. This is a double win for those who struggle with nighttime sugar cravings and sleeplessness.

6. Avoid alcohol and caffeine.

Some people think alcohol aids sleep, but it doesn’t. It may help you fall asleep faster, but it interrupts deep sleep.

It’s pretty common knowledge that caffeine interferes with sleep. Avoid drinking coffee and other caffeine-containing beverages six hours before bed.

7. Meditate or pray before bed.

People who pray or meditate tend to produce more melatonin compared to those who don’t, according to research. Researchers speculate that the calming effect of prayer and meditation helps boost melatonin. It can also help to do other relaxing activities such as deep breathing or self-massage before bed.

8. Keep your bedroom dark.

Investing in good curtains and blocking all light from outside can help you sleep better. We produce melatonin optimally when in complete darkness.

Images via Thinkstock.


Sharonaway R
Sharonaway R2 days ago

Thank you.

Ruth G
Ruth G8 days ago

Some useful ideas ,not sure I understand the camping idea or why it would be any different to messing about at home.

Linda Wallace
Linda Wallaceabout a month ago

Thank you for telling us.

Tania N
Tania Nabout a month ago

thanks for sharing

Tania N
Tania Nabout a month ago

thanks for sharing

Fran F
Fran F3 months ago

Thanks for this information.

Renata B
Renata B3 months ago

"Discovering hot water" once again!!! What a surprise. If only the name of the author were stated together with the title!

Richard E Cooley
Richard E Cooley3 months ago

Thank you.

Julia S
Julia S3 months ago

Thank you! A good vacation also helps much.

Ruth S
Ruth S4 months ago