How to naturally boost melatonin?

To naturally boost melatonin levels, Andrew Huberman suggests several strategies:

1. Manage Evening Light Exposure: Avoid exposure to bright artificial lights, especially overhead lights, between 10:00 p.m. and 4:00 a.m. This helps facilitate the natural release of melatonin, which promotes sleepiness and sleep quality. Using dim lights or lights set low in the room during these hours can enhance melatonin production 1.

2. Evening Light Viewing: Experiencing sunset light can mitigate some negative effects of artificial light exposure at night. Watching the natural light fade can help to offset the suppressive effects of evening blue light exposure, making it easier to fall and stay asleep 1.

3. Morning Light Exposure: To align your internal clock with natural light cycles, increase your morning bright light exposure. This is especially important as days shorten. Using artificial bright light sources can help maintain your circadian rhythm and promote better melatonin regulation as daylight decreases with the seasons 2.

Implementing these strategies can support better sleep by naturally enhancing melatonin production.