When it comes to sleep, melatonin is one of the most important ingredients. This hormone plays an essential role in ensuring that our bodies get the rest they need. It is even known to have antioxidant activity, which could play a part in combating the signs of ageing. So, how do you make sure that your body is producing enough to guarantee a great night’s sleep?
You are what you eat
One of the fastest and easiest ways to boost melatonin production is to look at what you’re eating. Foods rich in magnesium are ideal as they support the body’s ability to produce plenty of melatonin. Add foods such as avocados, spinach and almonds to your diet as these all have a high magnesium content. Magnesium also helps to relax muscles, regulate blood pressure and reduce cortisol levels, all of which will also contribute towards a better night’s sleep.
As well as magnesium-rich foods, it’s also a good idea to include foods that are natural sources of melatonin. Fruits such as bananas, pineapples and oranges are all proven to increase melatonin in the body, so try to include them in your meal before you go to bed. Tart cherries are known to be loaded with melatonin, so add a glass of cherry juice to your evening meal as well. Just be aware of the sugar content in juices!
Lights out
Light plays an important part in the production of melatonin. The light from phones and tablets can interfere with the body’s natural circadian rhythm. This regulates melatonin production, so if the body thinks that the light from your electronic device means that it’s daytime, melatonin production will be affected. Try to avoid using anything emitting blue light (tablets, phones, laptops, etc) for at least two hours before bed.
Equally, your body needs light when you wake up so that it can produce melatonin later on in the day. Expose yourself to light as soon as you wake up to ensure that your circadian rhythm is set, and your body knows when it needs to start getting ready for bed later in the day.
If you would like to find out more about how a REM-Fit Mattress, REM-Fit Sleep Monitoring technology or Zeeq Smart Pillows can help you to get a better night’s rest, please get in touch with our experienced, knowledgeable staff by calling 020 8731 0020 or email us via sales@rem-fit.co.uk.
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