Ways to Promote Natural Melatonin Production | Dr Chen Tai Ho

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How to Improve Melatonin Production in Your Body

by | Jan 1, 2015

Happy New Year everyone! I hope everyone has made their resolutions and sticks with it for the year to come.
 
In my previous post, I explored the role of melatonin in the body and how crucial this hormone is to our well-being. Click here to read the original post.
 
Today, I will explain how you can naturally increase the production of this hormone in your body. As it has a multitude of health benefits, it may be worth looking into some in order to ensure you maintain your health.
 
Turn Off The Lights!
As a hormone that is produced at night, it is an essential part of a sleeping cycle where it improves your sleep so long as you get some sleep! The presence of light sends information to your brain – it automatically assumes that the presence of light equals daytime. Melatonin is produced by your pineal gland, which relies on your biological clock to indicate night time i.e. darkness. If the lights are on, your body automatically assumes it is daytime and ceases the secretion of melatonin.
 
Unfortunately, it does not matter whether the lights are on for a few seconds or extended periods of time. The production of melatonin will stop and will not start again as soon as the lights are out! Your body is less sensitive to wavelengths of light that are yellow, orange and red and it is the white and blue wavelengths that trigger the cessation of melatonin production. Try using a low wattage light bulb that gives out yellow, orange or red shades of light.
 
Low wattage bulbs for night usage may help the production of melatonin (pic from hardwarestore.com)
 
What Else Can I Do?
Humans are generally creatures of the night nowadays, especially for those of us living in the city. However, this does not mean that there is no way to ensure healthy production of melatonin. Have a look below for some ways to help its production:
 
Have a hot shower roughly 2 hours before bed
This will increase the core temperature of your body and the temperature will drop sharply when you get out, signalling to your body that you intend to sleep soon
 
Sleep in the darkest possible conditions
Your biological clock is highly dependent on the presence of light to indicate day and night, and even the slightest light may cause disruptions to it. Have some curtains to block out the street and building lights or you may even choose to wear a night mask as you sleep
 
City views may be spectacular at night but may also disrupt your sleep (pic from thoughtyoumayask.com)
 
Get sunlight when you wake up
If possible, expose yourself to some sunlight when you awake as this sends firm signals to your body clock that night time has passed, making it less likely that it will be confused from weaker light at night
 
Try not to use a very loud alarm clock
Abruptly having sleep interrupted may add to your stress levels. Try to get a healthy sleep cycle going with sufficient rest; you may not even require an alarm clock if your body starts to adjust to this cycle
 
Avoid using any screens an hour before sleeping if possible
Devices usually emit blue light wavelengths, deceiving your brain to think it is still daytime. Melatonin usually starts getting produced around 9-10pm, and the blue light may disrupt this process
 
Using your phone at night may disrupt your sleep cycle (pic from gettyimages.com)
 

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