You probably already know that melatonin is a good natural aid for sleep. But that is not the only thing this hormone is good for. The more melatonin the more you will be helped in reducing your risk of prostate cancer. And it is also a very safe method to adjust your pattern of sleeping when you travel to a different time zone. It is antioxidant activity that may even help you fight aging.
There are five natural ways to boost your levels of melatonin:
The Mineral That Feeds Melatonin
One of the best ways to support the body’s ability in making melatonin is to eat more magnesium. Beginning by adding to your diet any foods such as avocados, almonds, spinach, and shrimp, to your shipping list. This mineral relaxes the muscles and keeps the level of cortisol levels in the body in check. It also aids in regulating your blood pressure. These can all help in lowering stress levels and keeping low stress may help add years to your life.
Increase Your Levels in Only Ten Minutes
We were not meant to stay indoors all day…It only takes a few minutes in the sun to start seeing benefits. Exposing your body especially the eyes to bright light when you wake up helps your body make more melatonin later at night. This is when it is needed most. This helps in making it easier to fall asleep – as well as stay asleep. And spending only 10 minutes in the sun can help reduce your cancer risk by up to 50%.
After-Dinner Sweets You Should Eat
Tropical fruits like oranges, pineapples, and bananas are a great source of melatonin that is natural. A study revealed that these three fruits increase the amount of melatonin in your blood. And the higher concentration builds up within two hours of eating fruits. Try to enjoy them after dinner to better help prepare your body for a restful night of excellence sleep. But don’t go overboard…These are fruits with high-sugar content.
This Juice is Better than Fresh Fruit
Cherries that are tart are loaded with melatonin. They contain more of this vital hormone than almost any other whole food sources. But, tart cherry contains even more sugar…. up to about 13 times more. Just be certain to check the sugar content. Most juices contain additional sugar. You will want to dodge these. The concentrate on its own has about 15 grams of natural sugar in every serving.
Common trap sabotaging sleep
We all do it sometimes – but resist checking your phone or using a tablet in bed. It may be harmless. But melatonina sundown reacts to light exposure. This means that the more light you see, the less your body will create melatonin. This is great if you are trying to wake up. But not when you are trying to fall asleep.
Research has revealed that viewing a computer screen on its bright setting can stop the body from producing melatonin. Blue and white light wavelengths are the main offenders. The best solution is to avoid using any electronics prior to going to bed. Or you could purchase blue light filters online and in electronic stores. There is even a filter app for many smartphones as well as some laptops.
Melatonin is a hormone
Always remember, melatonin is a hormone which is produced naturally by the body. When taking it as a supplement it might disturb your natural production over time. So, don’t rely on that to boost your levels. They are a good fix that is quick for a sleepless night or for jetlag. But there is not a long-term answer for making the body generate more melatonin on its own.