Struggling to fall asleep or stay asleep through the night? You’re likely wondering how to increase melatonin—your body’s natural sleep hormone. In this guide, we’ll explain how to increase melatonin naturally through habits, diet, environment, and supplements, helping you enjoy deeper and more restful sleep.
Melatonin is vital to our biological clock, and disruptions in its production can affect everything from sleep quality to mental clarity and mood. If you find yourself tossing and turning at night, waking up groggy, or feeling tired throughout the day, it's time to explore how to increase melatonin levels and reset your natural sleep cycle.
Let’s break down what melatonin does, why it’s essential, and exactly how to increase melatonin in a safe, sustainable way. For children, gummy vitamins for kids may also help naturally support sleep alongside a consistent bedtime routine.
What is Melatonin and Why Does It Matter?
Melatonin is a naturally occurring hormone primarily produced by the pineal gland, located deep within the brain. This small gland plays a significant role in regulating your circadian rhythm, or internal clock, by producing melatonin in response to darkness exposure. As daylight fades, the pineal gland signals your body to prepare for rest, triggering a wave of biological changes that promote sleep.
Without proper melatonin production, the brain can struggle to identify when it’s time to rest, leading to insomnia, restless sleep, fatigue, irritability, and mental fog. Many people today unknowingly suppress their melatonin due to artificial lighting, irregular schedules, and poor lifestyle habits.
Understanding how to increase melatonin is the first step toward reclaiming healthy, rejuvenating, natural sleep. Adults may benefit from adult multivitamin gummies, which can include nutrients that support natural melatonin production.
How to Increase Melatonin Naturally
If you’re searching for natural methods to improve sleep quality and support hormonal balance, these tips will guide you on how to increase melatonin effectively.
1. Maximize Daylight Exposure
One of the most powerful ways to increase melatonin is by getting plenty of natural sunlight during the day, particularly in the morning. Early daylight helps synchronize your circadian rhythm, ensuring your body knows when to be awake and when to prepare for sleep.
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Spend at least 20–30 minutes outside in the morning sunlight.
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Open blinds and allow daylight indoors early in the day.
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Take breaks outdoors during work or school to reinforce light-dark cycles.
By reinforcing the light cues early in the day, your body is better prepared to produce melatonin when night falls. This is a foundational step in understanding how to increase melatonin naturally.
2. Limit Screen Time Before Bed
Artificial blue light emitted from phones, computers, tablets, and televisions disrupts melatonin production by tricking your brain into thinking it's still daytime. This delay in melatonin secretion can lead to difficulty falling asleep and poor sleep quality.
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Turn off all screens at least 1–2 hours before bed.
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Use blue light filters or “night mode” on devices in the evening.
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Choose screen-free bedtime routines like reading, stretching, or meditating.
The more you minimize exposure to artificial light at night, the easier it becomes to learn how to increase melatonin through natural, body-aligned behavior. Pairing a tech-free bedtime with gummies for hair, skin can also support overnight cellular recovery as your body rests.
3. Create a Dark, Cool, and Quiet Sleep Environment
Your bedroom should be a sanctuary for sleep. A quiet, cool, and dark environment is essential to encourage your pineal gland to produce more melatonin at night.
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Use blackout curtains or sleep masks to block all light.
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Keep the room cool (around 60–67°F or 15–19°C).
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Eliminate electronic devices or cover LED lights.
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Use dim lighting in the evening to simulate darkness exposure.
This type of sleep-conducive setting supports your body’s natural ability to generate melatonin, ensuring longer and more restful sleep cycles. Supplements like calcium gummies for adults may also play a role in supporting sleep and nerve function.
4. Eat Foods That Support Melatonin Production
Certain whole foods naturally contain melatonin or help stimulate its release in the body. Including these in your dinner or evening snack can promote natural sleep without synthetic aids.
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Tart cherries and cherry juice
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Grapes and strawberries
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Oats and rice
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Milk and yogurt
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Fatty fish like salmon
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Nuts and seeds, especially walnuts and almonds
Incorporating these into your diet regularly is another proven strategy for how to increase melatonin through food-based choices.
5. Stick to a Consistent Sleep-Wake Schedule
One of the most underestimated tools in learning how to increase melatonin is simply going to bed and waking up at the same time every day. A regular schedule trains your circadian rhythm and helps your body predict when to begin melatonin production.
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Avoid staying up late or sleeping in on weekends.
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Keep your schedule consistent within a 30-minute window, even on holidays.
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Combine this with a calming bedtime ritual for best results.
Over time, your body learns when to wind down and naturally increases melatonin output on schedule, supporting effortless, natural sleep.
6. Reduce Caffeine, Alcohol, and Stimulants
Stimulants such as caffeine and alcohol can interfere with the body’s melatonin production and delay your ability to fall asleep.
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Avoid caffeine after mid-afternoon.
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Limit alcohol, especially in the evening, as it disrupts melatonin and REM sleep.
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Be mindful of stimulant-containing medications or supplements.
Reducing these substances helps create a biochemical environment where your body knows how to increase melatonin on its own, without interference.
How to Increase Melatonin with Supplements
Sometimes, no matter how healthy your lifestyle is, you still need a little extra support. In such cases, high-quality supplements can help restore melatonin levels and support your body’s sleep system.
When choosing a supplement, look for:
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Clean, natural ingredients
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Low to moderate doses (0.5–3mg is usually sufficient)
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Easy-to-absorb forms, like liposomal or sublingual melatonin
People who struggle with jet lag, shift work, anxiety, or prolonged insomnia may benefit most from supplementing. Still, even when using supplements, it’s important to prioritize healthy sleep hygiene and consistent daily routines.
Why Avenzes Liposomal Gummies Are a Game-Changer
If you’re looking for a safe and effective way to support melatonin levels, Avenzes Axtizz Liposomal Gummies are among the best options available.
These advanced supplements offer a unique delivery system that ensures maximum absorption and fast results.
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Liposomal technology offers up to 95% absorption.
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Infused with gentle, natural sleep-promoting ingredients.
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Non-habit forming and easy on digestion.
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Trusted by users and backed by verified 5-star reviews.
Avenzes gummies provide a reliable way to discover how to increase melatonin with support from clean, effective supplementation—especially when lifestyle changes alone aren’t enough.
Final Thoughts
Knowing how to increase melatonin naturally empowers you to take control of your sleep health. From adjusting light exposure and refining your routine to eating sleep-supportive foods and exploring trusted supplements, there are many safe and sustainable ways to restore balance.
Focus first on the fundamentals: morning sunlight, darkness exposure at night, and avoiding blue light before bed. Support your pineal gland by reducing stimulants and eating melatonin-rich foods. And if needed, turn to high-quality supplements like Avenzes for additional support.
With consistent habits and a commitment to natural sleep, your nights can become peaceful, and your days more energized.
