Melatonin production rises as the sun sets and continues throughout the night. When daylight hits the retina, neural impulses cause production of melatonin to slow. Light and darkness are major factors for melatonin production. However, there are few simple strategies that can help you control your melatonin levels.
Eat regular meals. The rhythm of melatonin production is strengthened by regular daily routines. Keep your mealtimes as regular as possible to keep your body in sync with the rhythms of the day.
Keep your diet light. When melatonin production begins after nightfall, the digestive process slows down. Heavy foods eaten close to bedtime may lead to digestive interruptions which can make it difficult to sleep. Aim to eat small, light meals late in the evening.
Avoid stimulants. Common stimulants like coffee, tea, soft drinks, and caffeine-containing medications can interfere with melatonin production by interfering with sleep. Eliminate these stimulants from your diet and lifestyle.
Avoid exercising late at night. Vigorous activity delays melatonin secretion. Exercising in the morning will reinforce healthful sleeping habits that lead to melatonin production. For best results, do morning exercises outdoors in the morning light.
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