11 Ways to Boost Your Melatonin and Sleep Like a Baby

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If you struggle to get to sleep or stay asleep, these 11 ways to boost melatonin may help. 

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Timestamps 
0:07 What is melatonin?
0:25 Ways to boost melatonin 

Today we’re going to talk about melatonin for sleep. I’m going to share with you 11 ways to boost melatonin to help improve your sleep quality. I don’t recommend taking melatonin supplements if you can’t sleep, because even though it may help, you will need more and more overtime to get the same effect. But, here are some ways to help boost melatonin naturally. 

What is melatonin?
Melatonin is a hormone that’s made by the pineal gland. It’s stimulated by darkness and turned off by sunlight. 

11 ways to boost melatonin:

1. Darkness 
Don’t try to sleep with the lights or TV on.

2. Sunlight 
Recharges the pineal gland. Vitamin D from the sun also helps with the recycling effect of melatonin in the pineal gland.

3. Decrease blue light 
Your computer, cell phone, and certain lights can give off blue light.

4. No heavy eating before bed 
Bloating can affect your ability to sleep.

5. Avoid refined carbs and sugar
Glucose can increase insulin, causing low blood sugar, which can then kick in adrenaline and cortisol—keeping you awake.

6. Decrease stress
Stress can increase cortisol and lowers melatonin.

7. Avoid TV or watch a comedy before bed
The news or TV shows and movies with a lot of action may keep you up. 

8. Cut down on caffeine 
Even having a lot of caffeine in the morning can inhibit your melatonin at night. 

9. There are certain co-factors or nutrients that are involved in making melatonin
You need magnesium, folate, B3, B6, B12, zinc, and calcium. 

10. There are certain types of foods that contain tryptophan
Tryptophan is in many different proteins, walnuts, milk, wine, and coffee. But, wine and coffee may still keep you awake. 

11. Yellow and green vegetables may help increase melatonin 



Dr. Eric Berg DC Bio:
Dr. Berg, 56 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

Thanks for watching! If you can’t sleep, consider giving these tips a try to boost your melatonin.