Melatonin is a hormone produced in the brain by the pineal gland. It is a derivative of the amino acid tryptophan. It plays an important role in the regulation of sleep cycles (i.e., circadian rhythm) with levels rising in the evenings to help prepare our body for sleep. They then drop during the early morning hours, helping prepare us for wakefulness.

There are many other actions of melatonin within the body which include:

  • Detoxification of free radicals and antioxidant actions
  • Bone formation and protection,
  • Cardiovascular regulation
  • Immune modulation
  • Body mass regulation
  • Protection of Brain structure
  • Gastrointestinal protection
  • Mental Health
  • Cancer prevention

Reliable Melatonin production within the body is important to maintain a healthy regulation of these functions and ensure good sleep patterns.


  • Avoid screens after dark and dim the lights before bedtime. Many electronics, including laptops and smartphones, emit blue light which your body interprets as sunlight. This can cause it to lower Melatonin levels right when you need them to help send you off to sleep
  • Watch the sunset. Melatonin is naturally released when the eyes watch the sun setting over the horizon and darkness sets in
  • Spend time in sun in the Morning. This helps to set the body clock and the body is bettered prepared to release adequate amounts when evening comes
  • Eat Melatonin-Rich Foods such as corn, cucumbers, asparagus, olives, pomegranate, goji berries, pineapple, bananas and oranges; nuts and seeds such as walnuts, almonds and flax; and grains like barley and rolled oats
  • Meditation, Yoga Nidra and a warm bath help to calm the mind by reducing the production of the stress hormone cortisol. These activities also prepare the body for sleep which helps the brain to release melatonin
  • Avoid excess coffee as this can throw the production of melatonin out in the evenings
  • Exercise regularly as it helps to release happy hormones which assist melatonin production.
  • Diffuse some essential oils to help you relax in the evenings such as Lavender, bergamot, vetiver, marjoram and cedarwood

If you do have to check your emails at night, or simply want to look at your phone, get yourself a pair of anti blue light glasses to wear while doing so.