Sleeping well naturally: What you can do to increase your melatonin levels

What is melatonin, and why is it so important for sleep?

Melatonin is mainly produced in the pineal gland in the brain, especially when it gets dark. It acts as the body’s “night signal”: when melatonin levels rise in the evening, we start to feel sleepy, and the body shifts into rest and recovery mode.

Light (especially bright and blue light) reduces melatonin production.

In short:

• Darkness = more melatonin = falling asleep more easily
• Bright light (room lighting, screens) = less melatonin = delayed sleepiness

When this rhythm is disrupted by lifestyle habits, light exposure, stress, or medication, it can lead to difficulty falling asleep and fragmented sleep. Fortunately, there are several natural ways to support melatonin production.

Lifestyle and sleep hygiene: the foundation of healthy melatonin production

Light: your ally during the day, your enemy in the evening

Light is the strongest regulator of our circadian rhythm. That’s why it’s important to get as much daylight exposure as possible during the day. Ideally, this means spending time outdoors daily or sitting near natural light. This helps stabilise the day–night rhythm and supports a reliable rise in melatonin in the evening.

In the evening and at night, the opposite approach is needed:

• Avoid bright light around 2 to 3 hours before bedtime
• Dim indoor lighting, use warm tones, and favour indirect light
• Reduce screen time or activate blue light filters/night mode on phones, tablets, and computers
• Darken the bedroom as much as possible (blackout curtains, blinds, or a sleep mask)

Studies show that even standard indoor lighting in the evening can significantly reduce melatonin production, making it harder to fall asleep and leading to lighter, less restorative sleep.

A regular sleep schedule

Consistency reassures the body and allows melatonin production to adapt. Going to bed and waking up at roughly the same time every day, including weekends where possible, helps regulate the sleep–wake cycle.

A recurring evening routine also helps the body wind down. This could include reading in dim light, taking a warm shower, or doing gentle stretches or a short relaxation exercise.

Physical activity: helpful, but at the right time

Regular, moderate physical activity during the day reduces stress hormones, improves sleep quality, and can support higher melatonin levels at night.

Timing matters:

• Exercise is best done during the day or early evening
• Intense workouts right before bedtime are not recommended, as they can keep the body in an alert state and delay melatonin release

Stimulants and evening habits

Certain substances act as melatonin antagonists:

• Caffeine (coffee, energy drinks, cola, black tea) can affect sleep for 6 to 8 hours after consumption
• Nicotine stimulates the nervous system
• Alcohol may cause drowsiness, but it disrupts sleep architecture and night-time hormone regulation

For this reason, it’s best to avoid caffeine, nicotine, and alcohol in the evening.

Heavy meals late at night or just before bedtime can also interfere with sleep. If you’re very hungry, opt for a small, light snack.

Nutrition: foods that may support melatonin and sleep

Some foods contain small amounts of melatonin, including:

• Dairy products, eggs, fish, meat
• Grapes, cherries (especially tart cherries), berries, kiwis, tomatoes, peppers, mushrooms, nuts, olives

Research suggests that tart cherry juice and night milk (milk produced at night) may slightly improve sleep quality, but evidence remains limited.

The amounts of melatonin in food are relatively low. This means diet can support sleep, but it cannot replace good sleep hygiene.

Tryptophan: a building block of melatonin

Melatonin is produced from serotonin, which itself comes from the amino acid tryptophan, with magnesium and B vitamins acting as cofactors.

Good sources of tryptophan include:

• Animal sources: poultry (such as turkey breast), veal, tuna, eggs, dairy products
• Plant sources: nuts (cashews, almonds), sunflower seeds, legumes, kale, bananas

Bananas also provide magnesium, which has a relaxing effect. Whole grains, legumes, and dark green vegetables are good sources of minerals and vitamins as well.

Isolated tryptophan supplements have not shown convincing benefits for sleep in studies and have previously been linked to serious side effects, such as eosinophilia–myalgia syndrome. For this reason, it’s recommended to obtain tryptophan through natural foods rather than supplements.

Melatonin, magnesium, and supplements: benefits and risks

Melatonin supplements

Melatonin tablets, sprays, or gummies are often marketed as gentle sleep aids. Studies show that low-dose melatonin can slightly reduce the time it takes to fall asleep, on average by a few minutes, in certain situations such as jet lag or shift work.

However, melatonin is a hormone, not a vitamin. Taking it as a supplement can cause side effects.

One study specifically warns against indiscriminate and long-term use of over-the-counter melatonin, particularly in children and adolescents, pregnant or breastfeeding women, and people with certain underlying health conditions.

Melatonin supplements may be helpful in the short term under medical supervision. They are not intended for long-term self-medication. If sleep problems persist, it’s important to consult a healthcare professional.

Magnesium and other nutrients

Magnesium supports muscle relaxation and plays a role in converting tryptophan into serotonin and melatonin. A deficiency may impair sleep. In older adults, one study showed that magnesium supplementation improved sleep onset and sleep quality.

Zinc, calcium, vitamin D, and B vitamins also play a role in sleep regulation, but research on supplementation shows mixed results.

As a general rule:

• Aim first to meet needs through a balanced diet
• Consider supplements only in cases of proven deficiency or specific needs, ideally after medical advice

Herbal sleep aids

Many plants are traditionally used for sleep problems, including valerian, hops, lemon balm, passionflower, and chamomile.

• For many of these plants, evidence is limited. In particular, the benefits of valerian and chamomile for insomnia are not conclusively proven
• Lavender oil has been studied more extensively. Systematic reviews and meta-analyses suggest that lavender scent may reduce sleep disturbances and anxiety
• Caution is required with kava (kava-kava). Serious liver damage has been reported, and it should not be used without medical advice

“Natural” does not automatically mean safe. If you regularly use herbal preparations, potential interactions with medications should be discussed with a doctor or pharmacist.

Holistic approaches: reducing stress to support melatonin

Relaxing activities

Stress hormones such as cortisol act as melatonin antagonists. When the mind is overloaded and the body remains in alert mode, the sleep hormone struggles to do its job.

Helpful practices include:

• Mindfulness exercises
• Breathing techniques
• Meditation
• Gentle yoga
• Progressive muscle relaxation
• Autogenic training

There is no single miracle solution. The key is finding what works for you and practising it regularly.

Aromatherapy and the sleep environment

A calm, safe sleep environment supports melatonin’s effects:

• A dark, quiet, and slightly cool bedroom (around 18°C / 65°F)
• A comfortable mattress and pleasant bedding
• Minimal noise, with earplugs or soft white noise if needed

Lavender oil can be used as a complement, for example, with a few drops on a tissue, pillow, or via a diffuser in the bedroom.

When should you see a doctor?

Natural strategies can be very effective, but they don’t replace medical assessment. Consult a healthcare professional if:

• You sleep poorly almost every night for more than 3 to 4 weeks
• You feel very tired, unfocused, or irritable during the day
• You suspect sleep apnea, restless legs syndrome, depression, or another medical condition
• You regularly rely on sleeping pills or tranquillisers (including herbal ones) to sleep

If you also live with a chronic condition (such as chronic pain or neurological or hormonal disorders), a sleep specialist may help identify appropriate treatment.

Conclusion: small steps, meaningful change

Supporting melatonin naturally rarely requires drastic measures. Instead, it’s about adopting consistent, often simple habits:

• Use light wisely: bright during the day, dim in the evening, dark at night
• Keep a regular sleep schedule and calming evening routines
• Stay active during the day and avoid caffeine, nicotine, and alcohol in the evening
• Focus on a balanced, nutrient-rich diet rather than high-dose supplements
• Use supplements mindfully, especially melatonin
• Reduce stress and create a sleep-friendly environment to encourage daily melatonin release

You may not be able to change everything at once. But even one or two adjustments, like dimming lights in the evening or adding a short relaxation exercise, can be a meaningful first step.

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Take care!