Most people need around eight hours of good-quality sleep a night to function properly, according to the NHS. This is easier said than done, however. Multiple factors can contribute to sleep loss, including stress and taking work home. Fortunately, certain remedies have been shown to induce sleep. Multiple studies make the case for taking melatonin supplements.
Melatonin is a hormone that regulates the sleep–wake cycle.
Evidence suggests that taking melatonin supplements is a simple and effective ways to fall asleep faster.
In one study, two mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster.
In another study, half of the group fell asleep faster and had a 15 percent improvement in sleep quality.
Notably, no withdrawal effects were reported in either of the above studies.
Other ways to boost melatonin levels
According to Holland and Barrett, darkness causes the body to produce more melatonin, so keeping lights dimmed in the evening and reducing screen time can help raise melatonin levels naturally.
In summertime, black-out blinds are a must to make your bedroom as dark as possible.
According to the National Sleep Foundation, eating nuts may also do the trick. Almonds and walnuts are a good source of of melatonin. “Eating them can increase your blood levels of the hormone, helping you sleep more soundly,” the health body explained.
Certain fruits also contain melatonin, explains the health body.
“For instance, tart cherry juice and whole tart cherries contain a lot of melatonin, and bananas, pineapple, and oranges are also sources,” it said.
Trying eating these foods too.
Other ways to get a good night’s sleep
Keeping regular sleeping patterns can promote a good night’s sleep.
“This programmes the brain and internal body clock to get used to a set routine,” explained the NHS.
According to the health body, most adults need between six and nine hours of sleep every night. By working out what time a person needs to wake up, they can set a regular bedtime schedule.
It added: “It is also important to try and wake up at the same time every day. While it may seem like a good idea to try to catch up on sleep after a bad night, doing so on a regular basis can also disrupt your sleep routine.”