Melatonin is a natural hormone that plays a crucial role in regulating the sleep-wake cycle, also known as the circadian rhythm.
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Here are 6 ways in which you can naturally boost melatonin production without using supplements:
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Take in sunlight Getting sunlight in the day helps your body's internal clock realize when it's time to snooze.
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Avoid blue light Screens from phones, tablets and TVs suppress melatonin production. Go to setting and apply the night filter to avoid the blue light.
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Eat melatonin-rich food Certain foods such as grapes, walnuts, almonds and oats naturally contain small amounts of melatonin.
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Limit caffeine and alcohol Caffeine and alcohol can disrupt melatonin synthesis. Avoid these substances in the late afternoon and evening.
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Consistent Sleep Sleep and wake up at the same time every day so that your body releases melatonin predictably at night.
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Don't take stress Stress and high cortisol levels can suppress melatonin. Practices like meditation and yoga can lower stress and increase melatonin levels.