Natural Ways to Increase Melatonin and Sleep Better Tonight

By Maxwell Person – September 18, 2022

Do you have trouble sleeping at night? Are you constantly tossing and turning or waking up in the middle of the night? If so, you’re not alone. Millions of people around the world suffer from sleep problems. And if you’re one of them, you’ll be happy to know there are ways to improve your sleep without taking drugs or supplements. Here are three natural ways to increase melatonin and sleep better.

What is Melatonin?

Before we get into how to increase melatonin, it’s important to understand what it is. Melatonin is a hormone that is produced naturally by the body. It helps to regulate the body’s sleep-wake cycle. Production of melatonin increases in the evening as darkness falls and decreases in the morning when light enters the eyes.

This is why taking a melatonin pill might be beneficial. It boosts your natural melatonin level. However, I would never suggest these as a first option, so I urge you to try the alternatives below instead.

How Can We Increase Melatonin?

When it comes to melatonin synthesis, making minor adjustments to your lighting and diet is helpful.

Woman sleeping.

1. Optimize Your Light

One way to increase our body’s production of melatonin is to avoid exposure to artificial (blue) light in the evening. Blue light suppresses melatonin more than any other wavelength of light. Things like computers, tablets, phones, TVs and LED lights are primary producers of blue light.

The good news is there are ways we can overcome this! One way is by purchasing blue-light-blocking glasses, which can be worn in the evening to reduce blue light exposure. I suggest putting them on two hours before you go to bed. You can also install blue-light-blocking apps like f.lux on your computer that automatically filters out blue light in the evening.

You can also try increasing your exposure to red light in the evening as it can increase melatonin production. I have one in a corner lamp that I use to brighten up my space at night. 

Candlelight is another natural source that could help with sleep. Our ancestors only had access to candlelight or fire in the evening, which may have been one of the reasons why they slept so well. Try reading or spending time with your partner by candlelight in the evening. It’s relaxing and can help you sleep better.

If you live in a city, there’s a good chance that light pollution is also preventing you from getting a good night’s sleep. Blackout shades will block out all light, so you can sleep in complete darkness. These are an easy addition to add to any room and are especially good for kids who are sensitive sleepers.

2. Add a Melatonin Boosting Snack

Eating foods high in melatonin can help boost our bodies’ production of this hormone. One beneficial beverage is tart cherry juice, as tart cherries have one of the highest concentrations of melatonin. Drink a small glass before bed and see if this improves your sleep

You can also eat bananas as they are loaded with magnesium and potassium, two important minerals for relaxation. Bananas also contain a good amount of tryptophan which is a precursor to the hormone melatonin.

Pineapples have also been shown to increase melatonin production. Add this fruit to your bedtime snack for a little boost.

3. Set your circadian rhythm

If you want to get serious about improving your sleep, you should try setting your circadian rhythm — a 24-hour internal clock that runs in the background of your brain and regulates many important bodily functions, including sleep.

There are a few things you can do to set your circadian rhythm. One is getting exposed to sunlight in the morning, as it will help to set your internal clock. I like to drink my morning coffee on the patio and answer emails. You can also avoid exposure to blue light in the evening and be consistent with your sleep schedule. Additionally, try going to bed and waking up at the same time each day.

There you have it! Hopefully, these natural sources and techniques can help you get a better night’s sleep tonight. Sweet dreams!


About the Author

Maxwell Person smiling.

Max Person, the founder of, is enthusiastic about health and wellness, fitness and lifestyle optimization. He believes that everyone should have the ability to look and feel their best while enjoying life to the fullest!.


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