how to increase or decrease melatonin hormones?

December 22, 2023by Dr. Shehrezad Czar0

Melatonin, often referred to as the “sleep hormone,” plays a pivotal role in regulating our sleep-wake cycles. While it is naturally produced by the body, various factors can disrupt its levels, leading to sleep disturbances and other health issues. Understanding how to naturally increase or decrease it can be crucial for maintaining a healthy sleep cycle and overall well-being. This article explores various natural methods to manage hormone levels effectively.

Introduction to Melatonin

Produced in the pineal gland, it is primarily released in response to darkness and helps signal to the body that it is time to sleep. Its production is influenced by various factors, including light exposure and lifestyle habits.

Increasing Melatonin Levels Naturally

1. Manage Light Exposure:

Evening: Reduce exposure to bright and blue light in the evening. Avoid screens at least an hour before bedtime.

Morning: Increase exposure to natural light during the day, especially in the morning, to help regulate the body’s sleep-wake cycle.

2. Create a Sleep-Conducive Environment:

Make your bedroom conducive to sleep by ensuring it’s dark, quiet, and cool. Use blackout curtains or sleep masks if necessary.

3. Maintain a Regular Sleep Schedule:

Going to bed and waking up at the same time daily, even on weekends, can help stabilize your body’s internal clock and hormone’s production.

4. Dietary Choices:

Foods rich in tryptophan, an amino acid that aids in its production, can be beneficial. These include dairy products, nuts, seeds, and turkey.

5. Relaxation Techniques:

Engaging in relaxation practices like meditation, deep breathing, or gentle yoga in the evening can help transition the body into a state conducive to sleep.

Decreasing Melatonin Levels

1. Increase Light Exposure:

To decrease melatonin during the day, especially if you suffer from excessive daytime sleepiness, increase your exposure to bright, natural light.

2. Engage in Physical Activity:

Regular physical activity, particularly in the morning or early afternoon, can help lower melatonin levels during the day and promote better sleep at night.

3. Avoid Napping Late in the Day:

Late afternoon naps can disrupt the natural rise in melatonin levels in the evening, making it harder to fall asleep at night.

4. Consider Your Diet:

Limit foods high in tryptophan during the day, which could potentially increase melatonin production.

5. Mind Your Sleep Environment:

Keep your environment bright during the day, especially your workplace, to help suppress daytime melatonin production.


In some cases, natural methods may not suffice for regulating melatonin. Supplements can be an option:

For Increasing Melatonin: Supplements can be used for short-term management of sleep disorders, such as jet lag or shift work sleep disorder.

Safety and Dosage: It’s important to adhere to recommended dosages and consult with a healthcare professional before starting any supplement regimen.

Safety and Considerations for it’s Use

While melatonin supplements are generally considered safe for short-term use, they can have side effects like headaches, dizziness, or daytime drowsiness.

Long-term effects of supplement use are still not fully understood.

Always consult with a healthcare provider before starting melatonin supplements, especially for children, pregnant women, or individuals with existing health conditions.

Conclusion: Balancing Melatonin for Optimal Health

Effectively managing melatonin levels through natural methods can significantly improve sleep quality and overall health. Whether it involves increasing exposure to natural light, adjusting dietary habits, or creating the ideal sleep environment, these strategies can help in achieving a balanced sleep-wake cycle. For those considering supplements, it’s essential to approach this option with caution and under professional guidance. Understanding and appropriately regulating it is a key step towards enhanced sleep health and overall well-being.

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