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Melatonin is a natural hormone that's mainly produced by the pineal gland in the brain at night, promoting healthy sleep and helping to orient the body's sleep–wake cycle Circadian rhythms. The Circadian rhythms are especially physical, mental, and behavioral changes which follow a 24-hour cycle. These organic processes predominantly react to light and darkness and have a huge impact.
Ensure that you get at least 20 minutes of daily direct sunlight. Get enough natural sunlight each day, preferably in the morning. Your body's circadian rhythms are regulated by exposure to natural light throughout the day, which allows it to create more melatonin at night.
Turning off all the lights led at bedtime may improve health. make it Dim or switch off LED lights in the evening. Fluorescent and LED Light Bulbs are less electricity than traditional incandescent light bulbs so people like to use them. But, they emit more blue light, which suppresses your body's normal production of melatonin. Opt for traditional fluorescent bulbs, which produce blue light at a lower level, or blue-light free bulbs intended to maximize melatonin levels.
Blue-light free bulbs can be purchased at several online retailers or your local hardware store.
Use a dimmer .Avoid bright light switch dim light around the house before bed: Use dimmer switches in living rooms and even bathrooms before going to bed, creating a darker surounding. The continous of gradual darkness will help your melatonin levels rise naturally.
You can purchase a dimmer to add to existing lamps at your local home-improvement store or online.
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