Could a higher dose of the supplement melatonin be the key to a good night’s sleep? New research indicates that you may enjoy a more restful night with the right dosage of the supplement. In a recent study, researchers found that a higher dose of melatonin improves sleep time when compared to a placebo.

Learn more about melatonin, its role in your body and how it impacts the quality of and quantity of your sleep. Once you have a better grasp of this information, you will be more motivated to find ways to naturally increase melatonin production in the body.

Understanding Melatonin and Its Role in the Body

Melatonin is a crucial hormone that is produced in the pineal gland of the brain. This hormone is instrumental in the regulation of the body’s sleep-wake cycle. This is because the release of the hormone is related to the time of the day. Melatonin production increases to induce sleep during the evening hours and when it is dark before it begins to drop as the sun comes up.

In addition to being naturally produced in the body, you can also find melatonin in supplement form. Many individuals lean on these supplements to help in the regulation of their sleep cycles. This is particularly helpful for people who suffer insomnia or other types of sleep disorders.

Some studies have also shown that the use of a melatonin supplement may help to reduce anxiety in patients before a surgery. The review found that melatonin supplements may be as effective as taking the standard anti-anxiety medication Midazolam.

How Melatonin Improves Sleep

A study on how melatonin improves sleep out of Brigham and Women’s Hospital, which involved 24 healthy adults ages 55 and older, showed that a dosage of 5 mg of melatonin boosted total sleep time when compared to a placebo pill. The scientists found that using a high dose of 5 mg demonstrated a more significant impact than a lower dose of 0.3 mg. The 5 mg dose increased sleep time by over 15 minutes for nighttime rest and by 30 minutes for daytime rest.

The findings are particularly significant because older individuals are more prone to sleep disruptions. It has been known for years that the body’s production of melatonin drops with age. This makes the use of a supplement a potentially effective way to ensure that you are getting the rest that you need to make the most out of life in your senior years.

Natural Ways to Boost Melatonin Production

There are a number of ways in which you can naturally boost the production of melatonin in your body, ranging from lifestyle choices to supplementation.

Eat Foods Rich in Melatonin

Most people do not know that you can find melatonin in a variety of nutritious foods. Eating foods containing naturally occurring melatonin in the hours before bed can promote the release of the hormone when you need it the most for sleep. Good choices include walnuts, flax, rolled oats, olives, asparagus, corn, cucumbers and pomegranate.

Avoid Blue Light Exposure

Few things can wreak havoc on your sleep cycle quite like the blue light that comes from most electronic devices. Avoiding laptops and smartphones in the few hours before you want to sleep will encourage the brain to keep producing melatonin. Conversely, blue light exposure sends the signal to the brain to cease the production of melatonin.

Embrace Melatonin Supplements

One of the easiest ways to increase the level of melatonin in your body is through the use of targeted supplements. Because melatonin improves sleep, these supplements will ensure that your body has the level that it needs to promote a restful night of sleep.

Soak Up the Sun

Your body will naturally support melatonin production if you are intentional about getting natural sunlight. Morning sunlight exposure is particularly helpful. This works because exposure to sunlight in the morning hours boosts the production of the hormone serotonin, a precursor to nocturnal melatonin release. Stepping outside for a short time shortly after waking up each morning will help to regulate your sleep-wake cycle.

Exercise Regularly

Regular exercise provides a host of benefits to your health, including increasing the levels of melatonin in your body. Scientists believe that this is because the hormones that are released during a good sweat session help to support the synthesis of melatonin. However, it is important to not exercise too late in the day if melatonin support is your goal.

Drink Water Instead of Caffeine

What you drink throughout the day can also impact your melatonin levels. As always, the best beverage for optimal health is plain water. Drinking caffeine too late in the day can have a detrimental effect on your melatonin production, disrupting your sleep cycles in significant ways. Sticking with water, decaf tea or warm milk in the hours before bed will promote healthy melatonin levels.

Now that you know how melatonin improves sleep, taking the time to support healthy levels of melatonin in your body can go a long way in helping you to get the rest that you need to approach each day with renewed vigor.