5 Ways to Naturally Boost Melatonin Production
Melatonin is a naturally-occurring hormone often referred to as the ‘sleepy hormone’ as it helps to control our body’s daily rhythms and sleep-wake cycles. Melatonin levels are very low during the day and start rising in the evenings as it gets darker, and we settle down for bed.
1.
To encourage your child’s body to fall into sync, it’s essential to try and get outside during the day when you can so that they can benefit from exposure to natural sunlight. Making sure the curtains are opened when it’s time to get up in the morning will also help your child to set their natural rhythm and distinguish between daytime and nighttime. Having a set time for bed at night and waking up again in the morning can also be helpful.
2.
Avoid anything that uses blue light for at least 60-90 minutes leading up to bedtime, as this can confuse your child’s body which will be expecting darkness as they wind down. Blue light is emitted by screens (television, tablets, mobile phones, and computers) as well as energy-saving lightbulbs. Recent studies suggest that blue light suppresses melatonin production for over twice as long as other light wavelengths and dramatically disrupts your body’s daily cycle and rhythms.
3.
As I mentioned above, your child’s body is programmed to sleep when it’s dark, and you can encourage this by keeping things dim in the run-up to bedtime. Make it a ritual to go around the house, close the curtains, turn off your main lights, and have a small lamp on for reading stories.
4.
I’ve spoken before about how essential oils can be used at bedtime for children three months and over. Certain oils such as lavender or chamomile can help your child relax, causing their body to raise its melatonin levels in response. Remember always to make sure the oils are diluted and never to give the oils orally or in/around the nose.
5.
If your child asks for a snack or supper before bed, choose foods rich in tryptophan (an amino acid that your body converts into melatonin), such as apples, bananas, peaches, a chicken or turkey sandwich, oatmeal or some warm milk.
