24/07/2023
🌙 Melatonin: The sleep hormone
Melatonin dictates the way we sleep. You can increase melatonin naturally by incorporating these practices into your daily routine:
🌙 Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time each day, even on weekends. Consistency helps regulate your body's internal clock, promoting melatonin production at the right times.
📵 Limit Screen Time before bed: Exposure to bright screens, like those from phones, tablets, and computers, can disrupt melatonin production. Try to avoid screens at least an hour before sleep.
🌌 Keep Your Sleep Environment Dark and Quiet: Create a sleep-friendly environment by reducing light and noise in your bedroom. Consider blackout curtains and earplugs if necessary.
☀️ Expose Yourself to Natural Light During the Day: Get outside during daylight hours, especially in the morning. Sunlight exposure helps regulate your circadian rhythm, promoting melatonin production at night.
☕ Avoid Stimulants and Heavy Meals Before Bed: Limit caffeine and avoid heavy, spicy, or large meals close to bedtime. These can interfere with sleep and melatonin production.
