What inhibits melatonin production?

Screens: In addition the screen emits light that suggests to the brain that it is still daytime which contributes to insomnia and sleep deprivation. Holding a device such as a smartphone close to one’s face increases this effect giving the brain the wrong signal as if it’s not time to go to sleep.

Foods high in fat: Have been linked to poor, fragmented sleep. Fat triggers the digestive processes and causes a build up of stomach acids, which while lying down can creep into the esophagus causing discomfort. A high fat diet also messes with the production of orexin, one of the neurotransmitters that helps regulate your sleep/wake cycle along with melatonin.

Heavy meals before bedtime: As with most things in life, moderation is the key. Even eating too much of the recommended foods before bed can cause you to lose sleep because your body is focused on digestion. If you find yourself hungry before bed, a light snack is recommended. The best light snacks are those that contain tryptophan and calcium such as a bowl of cereal, cheese and crackers, or peanut butter on toast.

Light in your room:

Turn out the lights. Darkness cues your body to release the natural sleep hormone melatonin, while light suppresses it.

Curtains and shades on windows keep outside light from disturbing your sleep. Make sure window coverings are heavy enough to fully block light, and are well fitted to avoid slivers of streetlight or early morning sunlight from filtering in. Even brief exposure to light can interfere with sleep.

Blackout curtains are designed to provide this kind of thorough protection against unwanted light. If you need a source of light during the night—to make your way comfortably to the bathroom or to a child’s bedroom—use a nightlight with a red bulb.

Red is a long wavelength light that has been shown less disruptive to sleep than other light wavelengths. Put the nightlight in a hallway or another room, if possible. Having a small light in place will help you avoid having to flood your middle-of-night environment with unwanted, sleep-disrupting brightness.

Cafeine Before Bed: A double espresso three hours before bedtime delayed the production of the sleep hormone melatonin by about 40 minutes, making it harder to nod off. Suggestions for enjoying caffeine without disrupting sleep usually involve limiting your intake past 2pm, or just after lunch if you are sensitive to stimulants or struggle with insomnia.

How to Sleep Better: Benefits of Good Sleep

Keep your room dark, cool, and quiet

Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep. Also, When it’s time to sleep, make sure the room is dark. Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider covering up electronics that emit light.

Shawn Stevenson

Sleep Smarter | Men’s Health

What is the most effective natural sleep aid?

Activate Melatonin Production in your Body

Increase Melatonin levels in your body with exercise in the morning. Body temperature starts to fall as bedtime approaches, paving the way for a good night’s sleep. Your body also tends to lose heat, which helps you fall and stay asleep. That’s one of the reasons experts say you shouldn’t exercise close to bedtime: Exercise heats you up. We sleep better when we’re cooler. Your temperature starts to rise toward morning, preparing your body for wakefulness.

Melinda Smith

Sleep Medicine | Harvard Medical School