Increase Melatonin Production



Melatonin is a natural hormone in the body that regulates waking and sleep. Low melatonin levels can be responsible for poor quality sleep at night, which can make it hard to get up in the morning. By managing your exposure to light and your diet, you can boost melatonin levels naturally. You can also make lifestyle changes, including supplementation with melatonin, for better quality sleep.1

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Expert Reviewer–//wikihow.com/Special:ArticleReviewers?name=sarahgehrke,r.n.sarahgehrke,r.n. —- Sarah Gehrke, R.N.

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————————-References———————
—mayoclinic.org/drugs-supplements-melatonin/art-20363071

—health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

—consumerreports.org/sunscreens/dark-skin-sunsceen-need/

—forbes.com/sites/daviddisalvo/2013/06/18/to-get-more-sleep-get-more-sunlight/75b58a9016dc

—livescience.com/53874-blue-light-sleep.html

—nytimes.com/2017/02/10/realestate/light-bulbs-that-help-you-sleep.html?_r=0

—health.com/health/condition-article/0,,20189095,00.html

—scientificamerican.com/article/q-a-why-is-blue-light-before-bedtime-bad-for-sleep/

—scientificamerican.com/article/q-a-why-is-blue-light-before-bedtime-bad-for-sleep/

—health.com/health/condition-article/0,,20189095,00.html

—nutritionfacts.org/2014/04/03/foods-with-natural-melatonin/

—prevention.com/food/eating-habits-impact-sleep

—prevention.com/food/eating-habits-impact-sleep

—bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-agea

—ncbi.nlm.nih.gov/pubmed/14592218

—mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678

—ncbi.nlm.nih.gov/pubmed/16679342

—rethinkingdrinking.niaaa.nih.gov/How-much-is-too-much/Is-your-drinking-pattern-risky/Whats-Low-Risk-Drinking.aspx

—prevention.com/health/sleep-energy/7-natural-sleep-inducers/slide/2

—nccih.nih.gov/health/melatoninhed5

—sleep.org/articles/how-much-me

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