How To NATURALLY Boost MELATONIN! (Full GUIDE) 💤

MELATONIN... 🌃

You've definitely heard of it... "The Sleep Chemical"

Well what if I told you... You can Naturally BOOST IT!

I've spent COUNTLESS HOURS preparing this guide, so you can INCREASE your NATURAL MELATONIN PRODUCTION and therefore get BETTER SLEEP! 😴

Ever since I've followed along with the ACTIONABLE STEPS, and KNOWLEDGE from this guide:

I've been falling asleep FASTER and EASIER 🛌🏾
I wake up more REFRESHED
I have DEEPER SLEEP
I NEVER wake up in the NIGHT. 🌙

I want to share this KNOWLEDGE to YOU for FREE, so you DON'T make the same mistakes I USED to make.

AND, I want you to experience the SAME BENEFITS that I'M HAVING.

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📌 TABLE OF CONTENTS:

This GUIDE will be split into MULTIPLE Chapters:

1. What is Melatonin? 💤
2. What is Melatonin's Functions? 🧬
3. CAUTION ABOUT SUPPLEMENTATION 💊
4. Benefits of NATURALLY INCREASED Melatonin! 🍃
5. How to NATURALLY INCREASE MELATONIN 📃
5.1. Light/Dark
5.2. Diet
5.3. Other Ways to Boost Melatonin
5.4. Boosting Pineal Gland
6. Final Notes 📝

Let's begin, shall we?

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What is Melatonin? 💤

Melatonin is a naturally occurring HORMONE that plays a CRUCIAL role in regulating the sleep-wake cycle. It is produced primarily by the PINEAL GLAND, a small, pea-shaped gland located in the brain.

This hormone helps synchronize the body’s circadian rhythms, which are the internal processes that regulate the sleep-wake cycle and repeat roughly every 24 HOURS.

Melatonin production is highly sensitive to light exposure: during daylight hours, melatonin levels are low, but as DARKNESS 🌑 falls, the pineal gland increases melatonin PRODUCTION, signaling the body to prepare for sleep.

The regulation of melatonin secretion by light and dark cycles is mediated by the retina, which detects light and sends signals via the retinohypothalamic tract to the suprachiasmatic nucleus (SCN) in the hypothalamus, the body’s master CLOCK that controls various CIRCADIAN RHYTHMS.

It is synthesized from the amino acid tryptophan through SEVERAL steps. 🛌🏿

First, tryptophan is converted into 5-hydroxytryptophan, which is then turned into serotonin. Next, serotonin is acetylated by the enzyme AANAT to form N-acetylserotonin. Finally, N-acetylserotonin is methylated by the enzyme HIOMT to produce MELATONIN.

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2. What are Melatonin's Functions? 🧬

Melatonin primarily regulates the sleep-wake CYCLE, signaling the body to prepare for sleep by promoting drowsiness and lowering body temperature 🌡️. As night falls, melatonin production INCREASES, signaling the body to prepare for SLEEP. It also inhibits wakefulness-promoting areas of the brain, enhances the activity of the neurotransmitter GABA (gamma-aminobutyric acid, it calms the body down).

Melatonin acts as a POTENT ANTIOXIDANT, scavenging reactive oxygen and nitrogen SPECIES to protect cells from OXIDATIVE DAMAGE. ☢️

It also influences immune FUNCTION by modulating IMMUNE responses and has effects on the reproductive system, particularly in seasonal breeders.

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3. CAUTION ABOUT SUPPLEMENTATION 💊

You might have heard of various "melatonin" supplements out there.

You might've even considered TAKING some to try improve your SLEEP...

DON'T DO IT!

💉 Why SHOULDN'T You Take It?:

Drug store-bought melatonin has VERY poor quality control. It could be potentially contaminated and have all sorts of other WEIRD INGREDIENTS they put in there. So STAY AWAY.

If taken as a CHILD, it can suppress the onset of PUBERTY. Persistent use is known to INHIBIT natural pubertal onset in children.

Melatonin supplementation is only going to SLIGHTLY help you FALL asleep, not STAY asleep. Most people who take melatonin to FALL ASLEEP will end up waking up 3 - 5 hours later and can't get BACK to sleep.

COMMERCIALLY RATED Melatonin can range from having 15% of what's on the bottle, up to 400 TIMES MORE. This can have highly dangerous amounts and cause VARIOUS negative side effects, like headaches, dizziness, nausea 😷🤢, ect. And can interact in a negative way with other MEDICATIONS.

ONLY EVER TAKE IT if you need to adjust to JET LAG quicker. And if you do this, only take about 0.1 to 0.3 mg of MELATONIN.

Hopefully if you were considering taking melatonin before, you're not going to now.

Let's get into the BENEFITS of NATURALLY INCREASED melatonin now:

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4. Benefits of NATURALLY INCREASED Melatonin! 🍃

There are NUMEROUS benefits that come when you have NATURALLY increased melatonin. SUCH AS:

IMPROVE SLEEP QUALITY: Naturally higher levels of melatonin can help you fall asleep SIGNIFICANTLY faster, REDUCE wakefulness during the NIGHT, and IMPROVE overall SLEEP QUALITY and function.

Enhanced IMMUNE FUNCTION/COMBATTING OXIDATIVE STRESS 🛡️: Melatonin has SEVERAL antioxidant properties and can BOOST the IMMUNE SYSTEM. It can PROTECT cells against OXIDATIVE DAMAGE, and ENHANCE the body's DEFENSE against infections.

Better MOOD and MENTAL HEALTH: Naturally higher melatonin levels can contribute to reduced SYMPTOMS of DEPRESSION and ANXIETY, improved MOOD STABILITY, and a decreased risk of seasonal affective disorder. 🧠

Regulation of BODY TEMPERATURE: Naturally higher melatonin helps with regulating BODY TEMPERATURE, which is highly important for OPTIMAL temperature conditions for sleep, and OVERALL metabolic functions.

Improved CARDIOVASCULAR HEALTH 🏃: Naturally higher melatonin levels may support HEART HEALTH by REDUCING BLODO PRESSURE, improving BLOOD LIPID PROFILES, and REDUCING INFLAMMATION in BLOOD VESSELS.

Better METABOLIC HEALTH: Higher natural melatonin levels can help with reducing BLOOD SUGAR levels, improving INSULIN SENSITIVITY (you'll want to definitely keep reading if you've got obesity, diabetes ect) and REDUCES the RISK of TYPE 2 DIABETES! 🩸

Lower RISK of ALZHEIMER's and PARKINSON's: Naturally higher melatonin can REDUCE the risk of ALZHEIMER'S and PARKINSON's disease, by protecting NEURONS from DAMAGE AND improving COGNITIVE FUNCTION and MEMORY.

CANCER PREVENTION: Naturally higher melatonin can also INHIBIT the GROWTH of CANCER CELLS, and ENHANCE the effectiveness of CANCER treatements. It can also reduce SIDE EFFECTS of CHEMO and RADIATION therapy.

GUT HEALTH: Melatonin can also be found in the GASTROINTESTINAL tract, and can PROMOTE gut motility, IMPROVE digestive health 🦠 and PROTECT the lining of the stomach and intestines.

EYE HEALTH: Naturally higher levels of melatonin can also improve age-related MACULAR DEGENERATION, as well as protecting against RETINAL damage, due to melatonin's ANTI-OXIDANT properties.

Man, that was a big list of benefits of NATURALLY higher melatonin.

Now, let's get into the MEAT of things, how YOU can NATURALLY increase your MELATONIN LEVELS!!

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5. How to NATURALLY INCREASE MELATONIN 📃

In this section, you'll figure out how to ACTUALLY increase your NATURAL melatonin levels.

There are 4 SUB-SECTIONS in this section alone. It encompasses:

Light/Dark
Diet
Other Ways
Boosting Pineal Gland

Let's start with LIGHT/DARK.

5.1. Light/Dark

Let's start with how you can BOOST melatonin production using LIGHT, FIRST:

First ACTIONABLE STEP: Morning SUNLIGHT; 5 - 10 mins each day ☀️

Now this seems a bit contrary "Why would you view morning sunlight to try boost melatonin, when we know that it suppresses it in the morning?"

Yes, that's absolutely true. But that is NEEDED, because you want to be ALERT in the morning, not SLEEPY.

And, it's been shown that when you are exposed to sunlight in the morning, NOCTURNAL melatonin production starts SOONER. This is because the wakefulness mechanism that is ACTIVATED with MORNING SUNLIGHT also starts the timer for the SLEEPINESS mechanism that happens at night.

It sort of reinforces the cue for melatonin to start.

This will mean that normally if you don't view morning sunlight, you go to bed at 9pm or so and your melatonin kicks in around 10pm or so, if you start viewing morning sunlight, your melatonin production at NIGHT will start SOONER, maybe at 9:30pm or even 9:00pm!

And, when MORNING SUNLIGHT enters your eyes, it STIMULATES the parts of your retina that cue your brain to produce more SEROTONIN. If you listened earlier, SEROTONIN is a precursor TO MELATONIN.

However, the SEROTONIN is CONVERTED to MELATONIN once it's DARK (nighttime)

Second ACTIONABLE STEP: Mid-Day SUNLIGHT; 5 - 10 mins each day

Now, the reason we want to do this is that it'll produce MORE serotonin in our BRAIN.

We want MORE SEROTONIN to be then converted to MELATONIN at DARKNESS.

Third ACTIONABLE STEP: Evening SUNLIGHT (Watch the Sunset, 5 - 10 Minutes) 🌅

Around this time in the EVENING, when the SUN is SETTING, our MELATONIN levels will start to rise.

Once again, we want more SEROTONIN, because it's produced when we view the SUNLIGHT, we want more SEROTONIN to be converted to MELATONIN at DARKNESS.

Because of the deep red 🚨, orange colours wavelengths that come from the evening sunlight (and less blue light), it communicates to our brain that we are READY for SLEEP, and therefore stimulates melatonin production FURTHER.

Viewing SUNLIGHT in the EVENING also protects your EYES against some of the DAMAGE of ARTIFICAL LIGHTS at NIGHT!

Now, let's move onto DARK:

First ACTIONABLE STEP: AVOID Artificial Lights at EVENING/NIGHT as MUCH as POSSIBLE

You need to TRY YOUR ABSOLUTE BEST to avoid ARTIFICIAL lights in the evening/at night.

Your eyes get more SENSITIVE over the course of the day, and at NIGHT they get VERY SENSITIVE. Any sort of artifical light can DELAY MELATONIN RELEASE and PURGE SOME OF IT. This is because it can CONFUSE your brain and TRICK it into thinking it's DAYTIME, where you DON'T have melatonin production going on.

If you STILL NEED to USE artificial lights at night, just try DIM them in your environment, and put them LOWER. OVERHEAD artificial lights are the worst ones, especially fluorescent ones.

Try use CANDLELIGHTS 🕯 (beeswax candles preferably) instead of ARTIFICAL LIGHTS at night.

Second ACTIONABLE STEP: Make your ROOM as DARK AS POSSIBLE!

Make sure that your room is COMPELETELY dark when you go to sleep.

How to ACHIEVE THIS:

Invest in a PAIR of BLACKOUT CURTAINS. They can block up to almost 100% OF THE LIGHT in the ROOM!
When it's DARK, it STIMUALATES melatonin. The DARKER, THE BETTER.
Melatonin is the ONLY hormone synthesised and released in response to DARKNESS.

If it's STILL NOT DARK ENOUGH:

Invest into a SILK EYE MASK!
This will ENSURE that it's COMPLETELY dark.
At this rate, no lights coming through 😂

We've now covered LIGHT and DARK, but there's one more that I'd LIKE to TOUCH ON.

RED LIGHT:

FIRST ACTIONABLE STEP: Use RED LIGHT before BED

Exposure of RED LIGHT at NIGHT does NOT interfere with the circadian rhythm, or wake you UP.

Instead, it mimics the warm, red and orange colours from the SUNSET, which tell the body that it's TIME to SLEEP. Therefore, it STIMULATES MORE MELATONIN PRODUCTION!

This exposure of RED LIGHT before bed can also SIGNIFICANTLY reduce the likelihood of you WAKING UP the next morning TIRED and GROGGY.

You DON'T NEED to invest in a $1,000+ red light therapy device to do this, you could either:
Get cheap sources of red light (example: https://www.amazon.com.au/Light-40Pcs-Chips-Infrared-Function/dp/B0BRCVW8Z6?shipTo=NZ&source=ps-sl-shoppingads-lpcontext&ref_=fplfs&psc=1&smid=A36SB8ORAIEG3&language=en_AU)
Or:
Go to your settings, turn on the NIGHT LIGHT, and turn it to the STRONGEST SETTING!
This in a way can MIMIC red light for FREE,

Now make sure all of these, STAY CONSISTENT! Otherwise it's just going to be a WASTE of TIME. Your body needs CONSTANT CUES AND INPUTS.

Now, we've got the LIGHT/DARK sub-section out of the way, let's move onto DIET (more specifically, FOODS that can help boost melatonin)

5.2. Diet

First ACTIONABLE STEP: Low-Glycemic, Starchy, Carb-Comprised FINAL MEAL 🍞

Your final meal should be comprised of foods that are going to support rest and sleep.

Make sure you've done ALL YOUR WORK for the day FIRST before having your final meal, so you don't end up getting BRAIN FOG trying to work.

A dinner with starchy carbohydrates is going to INCREASE serotonin, which once DARKNESS hits, will be converted into MELATONIN and will helps in the transition to SLEEP.

This is because starchy carbohydrates contain a lot of the precursor to serotonin: tryptophan.

Don't JUST have starchy carbs, also include some protein and FATS as well.

I recommend though if you want to boost ENERGY and ALERTNESS at DAYTIME, make sure your meals are HIGH-PROTEIN, moderate to HIGH FAT, and low to no carb to ELIMINATE brain fog and drowsiness.

Have this FINAL MEAL at least THREE HOURS before bed, so you're not DIGESTING it while trying to SLEEP.

Second ACTIONABLE STEP: Specific FOODS to INCLUDE in FINAL MEAL, to help SLEEP:

🥝 KIWIFRUIT:

Kiwifruit has been shown to be linked with SUBSTANTIAL IMPROVEMENTS in sleep quality and sleep quantity. Eat about two kiwifruit in the evening for the optimal sleep benefits.

Kiwifruit also contains the precursor to Serotonin: TRYPTOPHAN.

TART CHERRIES:

Tart Cherries have also been shown to IMPROVE sleep quality and can help regulate sleep. This is because Tart Cherries contain both TRYPTOPHAN AND MELATONIN.

For the most OPTIMAL benefits, have about a glass of tart-cherry juice 30 minutes to an hour before BEDTIME.

CHAMOMILE TEA:

Chamomile tea with a SCOOP of honey.

This has been shown to help people RELAX and fall asleep. Chamomile tea contains APIGENIN, which induces MUSCLE RELAXATION and SEDATION, and positively correlates with sleep quality.

GRAPES:

Grapes have also been shown to IMPROVE sleep.

This is because of the TRYPTOPHAN content inside, and also the presence of MELATONIN in grapes.

🦃 TURKEY:

This could be the source of PROTEIN in the FINAL MEAL.

It ALSO contains TRYPTOPHAN.

Third ACTIONABLE STEP: NUTRIENTS That Help Convert Tryptophan/Serotonin into Melatonin AND Nutrients that POSITIVELY Influence MELATONIN LEVELS

Vitamin B6 (Pyridoxine)

Vitamin B6 is crucial for the conversion of TRYPTOPHAN to SEROTONIN, which is then converted to melatonin. It acts as a cofactor in the synthesis of these neurotransmitters.

Foods RICH in vitamin B6: such as:

Poultry (chicken, turkey),
Fish (salmon, tuna)
Potatoes (with skin)
Bananas
Spinach
Other leafy greens
Sunflower seeds

Magnesium

Magnesium is involved in the ACTIVATION of ENZYMES that convert TRYPTOPHAN to SEROTONIN.

It also helps relax muscles and promotes overall relaxation, contributing to BETTER SLEEP QUALITY!

MAGNESIUM-RICH FOODS:

🥜 Nuts and seeds (almonds, cashews, pumpkin seeds)
Legumes (beans, lentils, chickpeas)
Whole grains (oats, quinoa, brown rice)
Leafy greens (spinach, kale)
Avocado

Zinc

Zinc is a COFACTOR for ENZYMES involved in serotonin SYNTHESIS from tryptophan.

It supports the conversion process and overall neurotransmitter function.

ZINC-RICH FOODS:

Shellfish (oysters, crab, shrimp)
Red meat (beef, lamb)
Poultry (chicken, turkey)
Legumes (chickpeas, lentils, beans)
Nuts and seeds (pumpkin seeds, sesame seeds)

Iron

Iron is important for the SYNTHESIS of serotonin receptors in the brain, which are necessary for serotonin to exert its effects.

Adequate iron levels support neurotransmitter function and overall BRAIN HEALTH.

IRON RICH FOODS:

Red meat (beef, lamb, pork)
Poultry (chicken, turkey)
Fish (salmon, tuna)
Beans and legumes (lentils, chickpeas, black beans)
Leafy greens (spinach, kale)

Vitamin C 🍊

Vitamin C helps CONVERT tryptophan to serotonin by aiding in the synthesis of NEUROTRANSMITERS and ENZYMES involved in the process.

It also acts as an ANTIOXIDANT and supports overall brain health.

VITAMIN C RICH FOODS:

Citrus fruits (oranges, grapefruits, lemons)
Berries (strawberries, blueberries, raspberries)
Kiwifruit
Bell peppers (red, yellow, green)
Broccoli

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), support BRAIN HEALTH and NEUROTRANSMITTER FUNCTION.

They may indirectly enhance SEROTONIN levels, contributing to mood regulation and sleep quality.

OMEGA 3-RICH FOODS:

Fatty fish (salmon, mackerel, sardines) 🐟
Flaxseeds and chia seeds
Walnuts
Hemp seeds

Vitamin D

Vitamin D plays a role in neurotransmitter synthesis and function.

Adequate vitamin D levels are associated with IMPROVED MODD and may indirectly support SEROTONIN production and sleep regulation.

VITAMIN-D: CONTAINING FOODS: ☀️

Fortified dairy
Fatty fish (salmon, mackerel)

Copper

Copper is involved in the SYNTHESIS of MELATONIN.

It acts as a cofactor for the ENZYMES that converts SEROTONIN to MELATONIN.

COPPER-RICH FOODS:

Shellfish (oysters, crab, lobster)
Organ meats (liver, kidney)
Nuts and seeds (cashews, sunflower seeds)
Beans and legumes (chickpeas, lentils)
Dark chocolate

Folate (Vitamin B9)

Folate is important for the SYNTHESIS of neurotransmitters, including SEROTONIN, which is a precursor to MELATONIN. Adequate folate levels support overall brain health and neurotransmitter function.

FOLATE RICH FOODS:

Leafy greens (spinach, kale, collard greens)
Legumes (beans, lentils, chickpeas)
Avocado
Citrus fruits (oranges, grapefruits)
Fortified grains

Selenium

Selenium is involved in ANTIOXIDANT defense mechanisms and may indirectly support MELATONIN production by protecting PINEAL GLAND, which is responsible for MELATONIN SYNTHESIS!

SELENIUM-RICH FOODS:

Brazil nuts
Fish (tuna, halibut, sardines)
Poultry (chicken, turkey)
Eggs
Sunflower seeds

Phosphorus

Phosphorus is ESSENTIAL for energy METABOLISM and plays a role in the SYNTHESIS and REGULATION of NEUROTRANSMITTERS, including SEROTONIN and MELATONIN.

PHOSPHOROUS RICH FOODS:

Dairy products (milk, yogurt, cheese)
Meat and poultry (beef, pork, chicken)
Fish (salmon, trout)
Nuts and seeds
Whole grains

ANTHOCYANINS:

ANTHOCYANINS are ANTIOXIDANTS found in certain FRUITS and VEGEABLES, that may help regulate circadian rhythms and enhance MELATONIN production.

ANTHOCYANIN RICH FOODS:

Berries (blueberries, strawberries, raspberries)
Grapes (especially red and purple varieties)
Cherries
Purple sweet potatoes (purple yams)

Congrats! You've made it to the end of the "DIET" section. Let's move onto the next sub-section now.

5.3. Other Ways to Boost Melatonin

ACTIONABLE STEP: Meditation 🧘🏻‍♂️

Meditation has been shown to SIGNIFICANTLY BOOST MELATONIN!

Multiple studies have found that Melatonin secretion levels increase during meditation.

Time your meditation RIGHT BEFORE BED. 🛏️

However, if you find that meditation makes you alert and extremely aware, then maybe don't do it before bed.

This was a pretty short one. Now, let's get onto how you can specifically BOOST and OPTMISE your PINEAL GLAND, WHERE your MELATONIN is produced.

5.4. Boosting the Pineal Gland

ACTIONABLE STEP: FLUORIDE DETOX

Firstly let's clear some stuff out of the WAY:

Fluoride is NOT essential for TOOTH HEALTH. It isn't even that effective when it comes to tooth health.

The reason TOOTH decay happens is becuase of the RISE of HIGH FRUCTOSE CORN SYRUP, and increased refined sugar/carb intake. 🍩

Fluoride has been known to accumalate in the BRAIN (ESPECIALLY the pineal gland (REMEMBER, THE PINEAL GLAND PRODUCES MELATONIN)), AND there is a link between FLUORIDE and LOWER IQ.

CALCIFICATION of the PINEAL GLAND/BRAIN happens due to a variety of reasons including just a normal part of agin. But FLUORIDE goes ahead and uses the existing calcium to bind to, and not only we have CALCIFICATION of the pineal gland, but also a BUILDUP of FLUORIDE in the BRAIN.

This CALCIFICATION of the pineal gland makes it almost UNABLE to PRODUCE MELATONIN NATURALLY.

The MOST Fluoride saturated organ of the body is THE PINEAL GLAND.

There was a STUDY done on MICE BRAINS, they studied what would happen if they removed fluoride COMPLETELY from their diet and water, what they found was that the pineal gland cells started to grow, once the fluoride was REMOVED. It's possible to DETOXIFY from FLUORIDE!

So, what you will want to do, is that you will want to focus on DECALCIFYING your PINEAL GLAND, so that you can have MORE natural melatonin production than otherwise.

To do this, you DETOXIFY from FLUORIDE.

DETOXIFICATION FROM FLUORIDE PROTOCOL:

Invest into a REVERSE OSMOSIS water filter.

It filters EVERYTHING OUT! It gets rid of 90 - 95% of the fluoride in the water!

It also filters out ESTROGENICS too, so that's a great bonus.

if you want ALL fluoride removed, invest into a WATER DISTILLER.

It's harder to use, but is very efficient. It evaporates the water, then condense it so that you have PURE H20

However, don't just drink distilled water as it is. You need to add electrolytes BACK INTO the water, for you to drink it.

ALSO, stop using fluoridated toothpastes.

You'll find that once you detox from fluoride, it's a very slow process.

You'll also find that, you'll be able to DREAM better.

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6. Final Notes 📝

What's the point of reading this if you don't take action?

So, here's your ACTIONABLE STEP:

ACTIONABLE STEP: Implement at least ONE new ACTIONABLE STEP from this guide EACH WEEK (or if you want to implement it all at once that's all good) 🚀

You'll find that you'll be able to start FALLING ASLEEP easier, you'll be able to have BETTER DREAMS 💭, and wake up feeling SIGNIFICANTLY more REFRESHED!

Congrats on reading this ALL THE WAY THROUGH brother. You have my ultimate respect and you have TOP 1% attention span.

I really hope that I could help you make a difference in your OWN LIFE when it comes to improving your SLEEP.

Please like and comment lol, I put COUNTLESS hours into this post!

I hope I could help you bro! 👍

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