The pineal gland, which sits deep within the brain, is responsible for melatonin production. An adequate level of this hormone is necessary for regulating sleep cycles, and a restful night of sleep. According to the book Melatonin: Breakthrough Discoveries That Can Help You Combat Aging, Boost Your Immune System, Reduce Your Risk of Cancer and Heart Disease, Get a Better Night’s Sleep, the body produces between 5 and 25 mcg of melatonin every night. That amount decreases as we age, which can lead to restlessness and sleeping problems.
While you could take melatonin supplements, you can also boost melatonin production through more natural means to aid irregular sleep patterns. cool stuff for guys cool stuff to buy cool stuff for kids cool stuff to make cool stuff inc cool stuff to buy on amazon cool stuff games cool stuff to draw
1. Turn off all LED lights before bed
The Earth’s sun gives off about 25 percent blue light, while things like cell phones, laptop screens, TVs and LED light bulbs, give off blue light levels at about 35 percent. Studies have shown that it’s the blue light, in particular, that blocks melatonin levels first thing in the morning, something that would normally help you wake up, and assist in providing energy to get your day started. Watching TV or checking your emails on your phone at night blocks melatonin, which compromises the full production of melatonin while you sleep. It doesn’t just affect the depth of your sleep either. The real, full job of melatonin aids in detoxing, rebuilding and rejuvenating you during the wee hours of the night. cool stuff for guys cool stuff to buy cool stuff for kids cool stuff to make cool stuff inc cool stuff to buy on amazon cool stuff games cool stuff to draw
You should also avoid sleeping with your cell phone under your pillow, next to your pillow, or next to your bed. Power down your cell phones and computers to give your pineal gland every chance it can get to produce optimal melatonin levels. While we only need a small amount of melatonin to get us to sleep and to help us stay asleep, hindering the full production of melatonin may not show its harmful effects for years to come. cool stuff for guys cool stuff to buy cool stuff for kids cool stuff to make cool stuff inc cool stuff to buy on amazon cool stuff games cool stuff to draw
You could also try wearing blue light blocking sunglasses at night. According to a study of twenty volunteers, the group who wore blue blocking sunglasses three hours before bedtime experienced a significant boost in sleep quality compared to the control group who simply wore ultra-violet blocking sunglasses. cool stuff for guys cool stuff to buy cool stuff for kids cool stuff to make cool stuff inc cool stuff to buy on amazon cool stuff games cool stuff to draw
2. Get some sun
While we’re often told to stay out of the sun, or to put on a heavy dose of sunblock, in order for us to produce an optimal amount of melatonin, our bodies need an optimal amount of sunlight. Melatonin levels at night are dependent on a complete shutdown of melatonin during the day, which can only be accomplished if we are exposed to extremely bright sunlight during the day. While you don’t want to overdo it, multiple studies have shown that exposure to bright sunlight can significantly increase melatonin production at night. It makes sense as melatonin is the hormone which connects us to the light/dark cycles.
Humans weren’t meant to stay indoors all day. All you need is a few minutes in the sun to start enjoying its benefits. Exposing your eyes to bright light when you wake up can help you produce more melatonin later in the day when you need it most. This makes it easier to fall asleep and to stay asleep as well. Just 10 minutes in the sunshine can even aid in reducing your cancer risk by up to 50% in addition to increasing melatonin levels.