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increase melatonin

There’s a reason that Melatonin is called the ‘hormone of darkness.” Melatonin is the substance, produced by the body at night, that regulates your sleep patterns.

Melatonin is crucial to a good night’s sleep.  Moreover, it’s the hormone that tells your body not only when to sleep, but when to wake up and how to function during the day.  Are you groggy at work?  Are you sluggish without coffee? Are you up at 2 am trying to remember the last time you had a restful night’s sleep?  Decreased Melatonin may be to blame.

Here are a few ways to regulate your Melatonin naturally.

Eat The Right Foods

Researchers with Thailand’s Khon Kaen University found that some tropical fruits have significant effects on melatonin production.  Those include bananas, pineapple and oranges, just to name a few.  These foods support good nutrition, too, making them healthy choices for a balanced diet as well. So skip that cookie at bedtime in favor of a banana instead.


Spending just 15 minutes meditating before trying to fall asleep could boost your Melatonin considerably.  Research has shown that meditation actually changes your brain chemistry, causing an increase in Melatonin levels.

Spend Some Time Outside

Exposure to sunlight can help the body regulate its sleep cycle.  Try increasing the amount of time you spend outside, especially in the morning hours.  Take a walk or sit near a sunny window while at work.  You may find that adding sunshine brightens your mood as well.

Reduce Stress

Stress can sap melatonin levels, so feeling less stress can help increase levels of the hormone and lead to a better night’s sleep.  To reduce stress try increasing exercise and talking problems over with friends, family or co-workers.

Change Your Light Bulbs

Indoor lighting effects melatonin production just as much as sunlight.  Try changing the light bulbs in your bedroom from incandescent or CFL to a light that eliminates Blue Light, a problematic source of UV.  Blue Light suppress the production of melatonin, causing sleeplessness at night and drowsiness during the day.  By switching to a light bulb that eliminates Blue Light, you could be sleeping better within a few days.

Sebrina Smith

Sebrina Zerkus Smith is a Southern Gal that has been scratching the writer’s itch for nearly 30 years. Her career began in Washington, D.C., in 1987, fresh out of collage and full of ideals. While plying her trade by day on congressional reps and senators, at night she burned the candle writing features for local newspapers and national magazines. She quickly realized that her southern upbringing gave her a unique and humorous voice that resonated with her readers. Eventually, she moved to Los Angeles where she pursued her dream of becoming a novelist and screenwriter. She paid her bills by working as a freelance writer for major marketing projects from studios such as CBS, NBC and Disney. Realizing that the future of writing lay with the internet, she was bitten by the blogging bug back in the 90’s, back before it was even called “blogging.” Then it was still just writing and trying to make a living. Through those early blogging years, Sebrina found passion and purpose. Over the past 10 years she has written articles for clients such as LightCues.com, MatterMore.com, Greenopolis, MacAddict, Yahoo, CNN and more. Today, Sebrina writes about a variety of topics including the Southern Experience, sustainability, clean water, food, gardening, sleep and her obsession with pugs. She is a regular paid contributor to WildOats.com as well as other entities. She now lives in Houston with her husband Jeff and their pug Newton. She hopes one day to complete her opus, Living Is Easy With Eyes Closed.

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