Melatonin preparations are a first-class way to get back to a healthy sleep at short notice. However, they are not suitable as a preventive measure, because taking them without existing sleep problems would upset your own organism. It then makes more sense to rely more on natural options that ensure an adequate melatonin balance in the body and thus promote a functioning day and night rhythm. In the course of this we have looked at what possibilities exist which help the body to build up melatonin or to absorb it.
Do natural “melatonin hacks” really make sense?
Ultimately, the so-called “melatonin hacks” rely on various changes in lifestyle, which should promote a healthy and restful sleep. It is possible to try out these “hacks” yourself, possibly even in addition to taking the melatonin preparations. In this way you can counteract the existing problem in two ways and sometimes achieve better results.
How can melatonin production be stimulated in a natural way?
With our tips you can choose between two effects: Either you stimulate the melatonin production of your body or you favour the absorption of external, i.e. further melatonin. Both are beneficial and work in synergy with each other. The following tricks and “hacks” could, in addition to the melatonin preparations, be a solution for your ongoing problems falling asleep and/or sleeping through!
Avoid screens in the evening!
Displays of tablets, smartphones and the like emit a so-called “blue light” with a wavelength of about 470 nm. This blue light is perceived by the retina as so bright that the human organism is whirled around and no longer distinguishes perfectly between day and night – the result is inhibited melatonin production. Consequently, the body does not realize that it is already late in the evening and confuses artificial light from monitors and displays with daylight.
Melatonin preparations can partially compensate for the inhibited production. However, it is equally useful if the body’s own production of the hormone is not inhibited in the first place. This is possible, for example:
- by activating a blue filter on your smartphone or tablet
- no longer use displays or monitors in bed
- above all, refrain from using devices that are very close to the eye
With their blue light, the displays are regarded as the most frequent cause of problems falling asleep, because the melatonin, which actually builds up during the evening, is then only built up in bed – this can significantly prolong the period of falling asleep.
Suitable conditions in the bedroom
A bedroom should neither be too cold nor too warm – experts recommend a temperature between 16 and 20 degrees Celsius. The bedroom should also be as dark as possible, for example via pleated blinds or simply by disconnecting all devices that have small LEDs from the power supply. Who sleeps with light or in the proximity of a light source, reduces its Melatonin concentration in the blood by up to 50%. This is especially noticeable at night when you have problems sleeping through the night.
Once again, melatonin products are a good solution for guiding the body through the particularly restful REM phases. However, it makes sense in any case if you support your body yourself – especially as you can save electricity and expose yourself to less radiation.
Ensure sufficiently high serotonin production
Serotonin is also colloquially known as “happiness hormone”. Among other things, it is absorbed when you are exposed to direct sunlight or daylight. Serotonin is mainly responsible for this:
- Feelings of happiness
- a sparkling, fresh feeling
- sufficient energy
- combats inertia
Among other things, serotonin production can come to a standstill in winter, as there is a lack of sunlight in Germany and the days become shorter and shorter. This is why many people have problems falling asleep, especially in winter, feel lazy or suffer from “winter blues” – seasonal, mild depression. Likewise it is depressive humans, with whom the body does not produce often any longer sufficiently Serotonin, why in the reverse conclusion at the same time the Melatonin production comes to a standstill.
Many of the products in our test of the five best melatonin products work with other additives that promote this natural balance and at the same time stimulate the body’s own production of melatonin.
Such melatonin preparations also make sense in this context, especially if your work does not allow you enough time to “fill up” with sufficient daylight during the day.
What function does the intestine have with regard to melatonin?
Our stomach and intestines are not “only” there to digest food. On the contrary, because the intestine in particular performs numerous important functions. Problems with the gastro-intestinal tract can therefore also lead to further undesirable symptoms.