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let’s talk about the 11 ways to boost your melatonin if you want to sleep

better now melatonin is a hormone that is made by the pineal gland and it’s

stimulated by darkness and turned off or inhibited by sunlight so if you think

about a muscle you contract it and then you relax it right so you definitely

want to experience darkness at night and not of course sleep when there’s any

type of lights in the room or while the TV’s on to stimulate melatonin but you

also need the Sun to turn off the release but if you over stimulate

melatonin that’s not good either so if you’re gonna contract a muscle you also

have to relax it so we need the right balance of darkness and light back and

forth the sunlight preferably sunlight recharges the pineal gland and also the

vitamin D from the Sun also greatly helps the recycling effect of melatonin

in the pineal gland and by the way if you’re taking melatonin that will help

your sleep but over time you need more and more

melatonin so then your pineal gland becomes more dependent on it so I don’t

recommend taking melatonin as a supplement for your sleep problem

alright number three too much blue light can decrease melatonin that would come

from being on your computer too much your cell phone certain lights that you

have in your house can all admit blue light and that’s not very healthy by the

way red light there’s a certain types of red light that are therapies can help

increase melatonin number four no heavy eating right before bed you

don’t want to consume a texas-style steak right before bed because sometimes

that bloating can affect your ability to sleep alright number five glucose or

sugar will increase insulin okay then what happens is your blood sugars come

down you develop hypoglycemia low blood sugar and then the counter regulatory

hormones like adrenaline and cortisol kick in

that will actually keep you up so refined carbohydrates or sugars might

help you sleep initially but then it’s gonna be short-lived when I was in my

20s I couldn’t sleep and so my solution was to consume a Ben and Jerry’s a pint

before bed I would consume that whole thing go right to sleep like in a coma

wake up at 2:00 o’clock completely awake very very stressed out

so it wasn’t a long-term solution I didn’t know what to do at the time okay

number six decreasing stress stress obviously lowers melatonin because it

increases cortisol number seven certain TV programs action type movies that you

watch right before bed scary movies not good the news very very bad right before

bed it’s gonna keep you up so avoid TV or watch something that’s more like a

comedy alright number eight caffeine cut down the caffeine even if you’re

consuming caffeine in the morning you’re doing like two or three large cups that

can affect your liver and also inhibit your melatonin at night so I would

recommend consuming one medium or a small cup if possible alright number

nine there are certain cofactors or nutrients that are involved in making

melatonin you need magnesium leafy green vegetables folate vegetables b3

b6 b12 zinc and calcium are all needed to make melatonin and number ten there

are certain types of foods that have tryptophan tryptophan is an essential

amino acid okay so it’s in most all proteins some high-end walnuts it’s

actually in milk if you’ve heard of like night milk people drink some milk before

bed and they sleep they sleep better I’m not recommending milk I’m just saying

that it has tryptophan in it wine has some tryptophan now the problem with

wine is that it has sulfates and has other things that can also keep you up

at night so so even though it can actually increase your melatonin it can also

counter that as well and then coffee can increase melatonin but it has the

caffeine to inhibit the melatonin so I’m not recommending these to sleep but

believe it or not some people sleep better when they drink coffee go figure

okay eleven yellow and green vegetables can increase your melatonin alright so

if you want more tips on sleep check out these videos on this screen