11 Ways to Boost Your Melatonin and Sleep Like a Baby

If you struggle to get to sleep or stay asleep, these 11 ways to boost melatonin may help. 

Timestamps 
0:07 What is melatonin?
0:25 Ways to boost melatonin 

Today we’re going to talk about melatonin for sleep. I’m going to share with you 11 ways to boost melatonin to help improve your sleep quality. I don’t recommend taking melatonin supplements if you can’t sleep, because even though it may help, you will need more and more overtime to get the same effect. But, here are some ways to help boost melatonin naturally. 

What is melatonin?
Melatonin is a hormone that’s made by the pineal gland. It’s stimulated by darkness and turned off by sunlight. 

11 ways to boost melatonin:

1. Darkness 
Don’t try to sleep with the lights or TV on.

2. Sunlight 
Recharges the pineal gland. Vitamin D from the sun also helps with the recycling effect of melatonin in the pineal gland.

3. Decrease blue light 
Your computer, cell phone, and certain lights can give off blue light.

4. No heavy eating before bed 
Bloating can affect your ability to sleep.

5. Avoid refined carbs and sugar
Glucose can increase insulin, causing low blood sugar, which can then kick in adrenaline and cortisol—keeping you awake.

6. Decrease stress
Stress can increase cortisol and lowers melatonin.

7. Avoid TV or watch a comedy before bed
The news or TV shows and movies with a lot of action may keep you up. 

8. Cut down on caffeine 
Even having a lot of caffeine in the morning can inhibit your melatonin at night. 

9. There are certain co-factors or nutrients that are involved in making melatonin
You need magnesium, folate, B3, B6, B12, zinc, and calcium. 

10. There are certain types of foods that contain tryptophan
Tryptophan is in many different proteins, walnuts, milk, wine, and coffee. But, wine and coffee may still keep you awake. 

11. Yellow and green vegetables may help increase melatonin 

Dr. Eric Berg DC Bio:
Dr. Berg, 56 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.

Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

Thanks for watching! If you can’t sleep, consider giving these tips a try to boost your melatonin.

[WaveHeartSoulArt]

The thumb nail reflects your great sense of humor that shows your physical, mental and spiritual health. Grateful for everything you share! 💚🙏🏻

[LittleGreenPearl]

It’s like Dr. Berg knows I’ve been binge watching his videos late at night.

[mustafabaris]

To determine if the darkness is good enough in your bedroom for optimal sleep, do this test : Lay down in your bed , keep your eyes open and bring your finger 15 cm close to your face .. If you can see your finger, that means the room is not dark enough .. Once you have the optimal darkness ( along with a cool temperature in your room ) you will sleep like a baby .. 👍😊👍

[pamelabthemap]

WOW...I already get a whole lot of good sleep...eat before 3pm and only 1 time a day for the most part...stopped flours a while back and just stopped coffee 3 days ago...thank you for everything you are doing❤️❗️😁🙏🙏🏾🙏🏽🙏🏼🙏🏻

[sersimov]

I've been taking magnesium and tryptophan before bed and I wake up fully rested

[weightbegonecouple]

Another day another free doctors appointment!!..Dr berg for president!!

[acetherenegade]

I’ve been battling insomnia for the past 5 days, Thank you Dr. Berg. Perfect timing as always.

[maryliddell]

Much needed lesson especially as we get younger and younger...
Another great lesson! Thank you Dr. Berg.

[PaulButtrill]

I use f.lux on my PC to dim the brightness and it works well for me.

[JacquelineMcIntoshNo]

From someone with ptsd with a sleep disorder, dreaming all night; I took your advice and began taking Benfotiamine eight days ago. I'm finally feeling more rested in the morning. Thank you so much for this advice. OH, also I downloaded f.Lux on my laptop to counter the blue light.

[AshrbAyala]

Okay.... Weird...

Last night I was so frustrated, i told my husband I am so sick of sleeping like crap at night. And well... This video popped up today in my feed!

I'd say for the last year or so I've been taking melatonin every night, I think up to 6-8 MG. And yes, it does make me sleepy, BUT it doesn't keep me asleep. I wake up soon after, and then I'm fighting sleep.

These are some great tips, definitely going to try these!

Thanks, Dr! :)

[tomnekuda]

I would love to hear Dr. Berg's take on Daylight Savings changes really mess me up for quite a long time.

[Nargisjetha]

Dr pls tell me what to do I feel sleepy all the time n cannot do much work on time.
Thank u

[dearsal]

thank you so much i hope i'd sleep like a baby tonight after this. i haven't slept well in month i've taken pills to sleep. i miss sleeping so much :-(

[johnhovstedt]

I have some allergies, took many years for me to realise that they were causing my stress hormones to go crazy after eating certain food. It would keep me up entire nights. Also when there is alot of pollen I have to change my bed sheets more often and have a shower right before bed, to get rid of that nasty invisible stuff.

Maybe someone out there might benefit from knowing this.

[LilCraftyNook]

I work nights as a home care nurse. I take about 2.5 mg (1/4 of a tab) of melatonin on days that I know I can sleep 6-8 hrs straight. It works pretty well without feeling like I’m overdoing it.

[saraht-dsml]

Hey dr.berg I love you so much Dr Berg. You're so calm and very reassuring. Thank you.

[huejanus]

Finally a Berg video I don't need. I fall asleep in minutes. Maybe i'm overproducing melatonin. I don't do keto per se, but my wife does, so i do eat many of it's meals.

[raziasultana]

Dr, you are just great. I am insomniac and I know it's pain. Any way, Thank you.

[LookSmith]

Dr. Berg always posts the perfect videos at the perfect times