Natural Ways To Support Melatonin Production
There’s been a lot of chaos in the Melatonin supplement space lately, with iHerb making the decision to stop all Melatonin sales to Australia. Now, I’m not a huge advocate of supplemental Melatonin as in my opinion, the best way to improve our Melatonin production isn’t about finding a way or a supplement to force sleep… It’s about creating the right environment for your body’s natural rhythms to unfold. So what can we do to support our Melatonin production naturally?
I’m so glad you asked…
Support your body’s natural circadian rhythm
Our body runs on this internal clock-like system known as our circadian rhythm. The circadian rhythm is our master time keeper of all our other body clocks (sleep, hormonal, digestive, cell repair etc). So making sure that this is running smoothly is imperative for proper bodily function (not just sleep). This master time keeper takes it’s cues from light - meaning that it is super sensitive and responsive to light. Which, works extremely well in our favour when it comes to resetting a disordered circadian rhythm. We can do this by getting outside in the morning (ideally within an hour of waking, or when the sun has risen) for 10-20 minutes of unfiltered light exposure from the sun (not through a window and without polarised sunglasses). This helps to boost Serotonin production (our happy and awake neurotransmitter), regulate our Cortisol and set a ‘timer’ like mechanism to go off about 12 hours later - signalling the manufacture of our Melatonin from our ‘day time’ neurotransmitters. It even works on cloudy days, you just need to stay out there for longer, closer to that 20 minute mark.Block blue light after sunset
As I just mentioned above, Melatonin is extremely sensitive to light, especially white glow globes and blue light emitted from electronic devices. Exposure to these light sources after sunset can trick our brains into thinking it’s still daytime and we need to pause on the Melatonin manufacture. Ideally, using no screens and only yellow glow lamps/globes after sunset is what is the gold standard for allowing adequate Melatonin production, but I’m a realist and I know that for a lot of us, going without screens after this time is damn near impossible. Instead, try using a blue light filter/night mode on all handheld devices. Most smart phones and handheld electronics have this capability now and you can actually set it to come on automatically. You may have heard of blue light blocking glasses, these can also be helpful for TV viewing at night. Yellow glow globes and lamps in the house after this time are also super helpful.Tart Cherry Juice: The viral sleep mocktail
You may have seen this trend on social media a while back - I know it was all over my feeds. BUT, unlike most trends, this one actually works and has some roots in science. Tart Cherries are one of the VERY few foods that actually contain Melatonin naturally. And there has been some research to suggest that having some Tart Cherries before bed can actually help with sleep onset and sleep duration, and this is believed to be due to their natural Melatonin content. So snacking on some Tart Cherries, or sipping on some juice before bed can actually be a really wonderful addition to even the best before bed rituals. I’ve included a cute little recipe to the infamous Tart Cherry Mocktail below… You’re welcome!Pistachios: A sleepy super-snack
Just like Tart Cherries, Pistachios are also in the exclusive group of natural Melatonin containing foods. They are actually one of the highest food sources of Melatonin. They also have the added bonus of being high in healthy Fats (great for our brains), Protein (just great for life) and Tryptophan (a beautiful amino acid needed for Melatonin conversion). Meaning that not only are they increasing your body’s Melatonin levels, but they are also keeping you full and stabilising your blood sugar overnight. So, no waking up feeling that blood sugar ‘hangover’ or extremely ravenous. Unfortunately the Pistachios need to consumed in their whole form and not made into a Pistachio spread with added sugar and oils (sorry my Pistachio-spread lovers). But the good news is that roasting your Pistachios doesn’t affect the amount of Melatonin in them! Yay! And I mean, imagine pairing a handful of raw or roasted Pistachios with a herbal tea or the Cherry Mocktail = the absolute DREAM TEAM for bed time!Herbal interventions
As you all know, I’m a Herbalist first and foremost - meaning herbs are my absolute favourites when it comes to almost all ailments, and sleep is no different. Herbs, and their constituents (natural occurring plant chemicals with medicinal properties) can play a beautiful role in sleep support and Melatonin production. Some of my personal faves include:Lavender - Used as a tea or in aromatherapy to help with promoting sleep quality and onset. It’s used in herbal medicine due to it’s sedative and anxiolytic (anti-anxiety) actions.
Saffron - Used as a supplement or the herb heated with milk as a before bed tonic. It’s one of my favourite herbs for mood regulation but it’s also been used more frequently to help with improving overall sleep quality.
Withania (Ashwagandha) - Used as a herbal supplement and used in Ayurvedic medicine mixed with cinnamon and warm milk as a sleep aid. Most commonly known for it’s role in reducing Cortisol (which if too high at night, impedes Melatonin manufacture) and also used in herbal medicine as an adaptogen to support the body’s response to anxiety/stress and promote a restful sleep.
St John’s Wort - Used as a herbal supplement or as a herbal tea. SJW links to both the sSrotonin AND Melatonin pathways, meaning not only does it help produce Melatonin, but it also helps make the precursor (Serotonin) as well. It’s used in herbal medicine for it’s anti-anxiety, anti-depressive and nervous system regulating actions. It’s important to note that St John’s Wort does interact with a number of medications, so always check with your healthcare professional before starting this one.
I hope that you find incorporating one, or all of these into your routine helpful for your sleep and Melatonin production. And now.. for your new favourite recipe:
Tart Cherry Juice Mocktail
Ingredients:
½–1 cup tart cherry juice (unsweetened if possible)
1 tsp magnesium powder (glycinate or citrate blends are usually used - optional, but part of the trend)
Sparkling water (to top up)
Ice cubes
Optional: a squeeze of lime or a dash of vanilla for extra flavour
Method:
Fill a glass with ice.
Pour in the tart cherry juice.
Stir in magnesium powder until dissolved.
Top with sparkling water.
Add lime, vanilla, or even a sprig of mint if you want to dress it up.
Sip about an hour before bed as part of your wind-down ritual.
As always, it’s important to consult with your health care provider before starting any new treatment. You can book a chat with me here and we can discuss which option may be right for you: https://alchemy-natural-health.au2.cliniko.com/bookings#service
Cover photo: Taryn Elliott: https://www.pexels.com/photo/photo-of-bed-near-indoor-plant-4112558/