Unlocking the secrets to better sleep: 7 Natural ways to boost melatonin without supplements

By willowt // 2025-03-19

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Melatonin, a hormone produced by the pineal gland in response to darkness, regulates the circadian rhythm, signaling when to sleep and wake. Modern lifestyles with artificial lighting and screens disrupt its natural production.
Seven science-backed methods include morning sunlight exposure, limiting blue light at night, consuming melatonin-rich foods (e.g., cherries, walnuts), maintaining a consistent sleep schedule, avoiding late-night meals, practicing relaxation techniques and creating a sleep-friendly environment.
Exposure to morning sunlight helps reset the circadian rhythm, while reducing blue light from screens before bed prevents melatonin suppression. Adjusting device settings or avoiding screens 90 minutes before sleep can help.
Eating melatonin-rich foods (e.g., eggs, fish, tart cherries) and maintaining a consistent sleep schedule support natural melatonin production. Avoiding heavy or spicy meals close to bedtime also aids sleep.
A dark, cool and quiet bedroom optimizes melatonin production. Relaxation practices like meditation, warm baths, or journaling reduce stress and cortisol levels, which interfere with melatonin.

In a world where sleep disorders are on the rise and melatonin supplements have become a billion-dollar industry, many are searching for natural ways to improve their sleep. The good news? You don’t need to rely on pills or gummies to get a good night’s rest. By understanding how melatonin works and making a few lifestyle adjustments, you can harness your body’s natural ability to produce this sleep-inducing hormone.

What is melatonin and why does it matter?

Melatonin is a hormone produced by the pineal gland in the brain, primarily in response to darkness. It plays a crucial role in regulating your circadian rhythm, the internal clock that tells your body when it’s time to sleep and wake up. Historically, humans relied on natural light cycles to regulate melatonin production, but modern life—with its artificial lighting, screens and erratic schedules—has disrupted this delicate balance. “Melatonin is a hormone that should be in sync with your body’s circadian rhythm, and there are several ways to optimize it naturally,” says Sam Tejada, a wellness expert and founder of Liquivida. Here are seven science-backed strategies to boost melatonin production naturally, without reaching for a supplement.

1. Soak up the morning sun

It might seem counterintuitive, but getting sunlight during the day is one of the best ways to improve melatonin production at night. “Natural light in the morning helps regulate your internal clock and signals to your body when it’s time to produce melatonin later,” Tejada explains. Research shows that exposure to morning sunlight helps reset your circadian rhythm, making it easier to fall asleep at night. Aim for at least 10 to 20 minutes of sunlight in the morning, even on overcast days. If you can’t get outside, consider using a light therapy lamp to mimic natural light.

2. Limit blue light at night

The blue light emitted by phones, tablets and TVs is a major culprit in suppressing melatonin production. “Screens from phones, tablets and TVs suppress melatonin production,” Tejada warns. To minimize the impact, adjust your device settings to filter out blue light. On most smartphones, you can:

Go to Settings.
Tap Accessibility.
Select Display and Text Size.
Click on Color Filters and choose a red shade.

For an even better solution, avoid screens altogether at least 90 minutes before bed.

3. Eat melatonin-rich foods

Certain foods naturally contain melatonin or nutrients that support its production. “Cherries, bananas, walnuts and oats contain melatonin,” Tejada notes. These make excellent evening snacks that not only promote sleep but also offer additional health benefits. Other melatonin-rich foods include:

Eggs
Fish
Milk
Nuts and seeds
Tart cherries and grapes

Additionally, foods high in tryptophan—like turkey, eggs and nuts—help produce serotonin, which converts into melatonin.

4. Stick to a consistent sleep schedule

Your body thrives on routine. “Going to bed and waking up at the same time each day trains your body to produce melatonin naturally,” Tejada advises. While the exact bedtime may vary from person to person, consistency is key. Over time, this habit helps reinforce your circadian rhythm, making it easier to fall asleep and wake up feeling refreshed.

5. Avoid late-night meals

Eating too close to bedtime can interfere with melatonin production. Digestion keeps your body active when it should be winding down, potentially leading to sleep-disturbing side effects like heartburn or acid reflux. Experts recommend having your last meal at least two hours before bed and avoiding heavy, spicy or caffeinated foods in the evening.

6. Relax and unwind

Stress and high cortisol levels are enemies of melatonin. “Stress and high cortisol levels interfere with melatonin production, so activities like meditation, breathwork, or a warm bath can help,” Tejada suggests. Other calming bedtime rituals include journaling, reading, or listening to a soothing podcast. The goal is to relax your mind and body, signaling that it’s time to sleep.

7. Create a sleep-friendly environment

Your bedroom environment plays a significant role in melatonin production. Keep your room dark, cool and quiet to optimize sleep conditions. Consider using blackout curtains, an eye mask, or a white noise machine to block out distractions. Research shows that even dim light exposure during sleep can reduce melatonin levels by more than 50%. If you need to get up during the night, use a red light flashlight, as red light is less likely to disrupt melatonin production.

Why this matters today

In our fast-paced, screen-dominated world, sleep has become a luxury for many. The rise in melatonin supplement sales reflects a growing reliance on quick fixes, but these often come with side effects and don’t address the root causes of sleep issues. By focusing on natural methods to boost melatonin, you can improve not only your sleep but also your overall health and well-being. As Dr. Jamie Zeitzer, a circadian physiologist at Stanford University, explains, “Light is our most powerful tool when it comes to increasing melatonin. Try to get some natural light exposure each morning and day, and then avoid bright light in the run-up to bedtime.”

The bottom line

Melatonin is a vital hormone for sleep, but you don’t need supplements to optimize its production. By incorporating these seven natural strategies—such as morning sunlight, a consistent sleep schedule and melatonin-rich foods—you can support your body’s natural rhythms and enjoy better sleep. If you’ve tried these methods and still struggle with sleep, consult a healthcare provider to rule out underlying conditions. But for most people, a few simple lifestyle changes can make all the difference. After all, a good night’s sleep is one of the best investments you can make in your health. Sources include: NYPost.com GoodRX.com RiseScience.com