Melatonin and Nutrition: 2 Keys to Falling Asleep Easily

Read about how to boost melatonin production and which foods act as natural sleep aids.

(Danijela Maksimovic/Shutterstock）

Having a decent quality sleep depends on a fair number of things, one being nutrition. Nutritionist He Hanyi, founder of the Taiwan Integrated Functional Medicine Education Center, explained during an interview on NTDTV’s “Health 1+1” program how to promote melatonin secretion through daily diet and improve sleep quality.

Melatonin, also known as the “sleep hormone,” plays a significant role in regulating the sleep-wake cycle. The amount of melatonin secreted is related to environmental light intensity. When there is less light at night, the pineal gland in the brain secretes melatonin to help us fall asleep. When the light brightens in the morning, melatonin secretion decreases, and we wake up on our own.

Ways to Increase Melatonin

The following are ways to boost melatonin production to ensure a good night’s sleep.

1. Sunshine

Exposure to the sun during the day not only promotes the synthesis of vitamin D but also helps the body synthesize melatonin. When the eyes see sunlight, they transmit this message to the brain to regulate the biological clock (circadian rhythm). During the day, the brain synthesizes serotonin and converts it into melatonin when the light is gone.