Melatonin, most commonly known as the sleep hormone, often does not get the recognition it deserves. This hormone has a pivotal role in your circadian rhythm - your body's internal clock, which signals when it's time to sleep, wake up, and eat.
Melatonin offers an all-natural key to unlocking a healthier, more restful sleep cycle. Largely produced by the pineal gland, it's released into your bloodstream, subtly informing your body that it's time to rest. This system allows you to fall asleep with the setting sun and wake up as it rises — a natural rhythm that's been programmed into our DNA.
But this rhythm can often be disrupted due to factors like late-night screen time, irregular work schedules, or even jet lag. This disruption in the natural sleep-wake cycle can lead to sleep disorders, a compromised immune system, and a decline in overall health. By understanding and harnessing the power of melatonin, you have the potential to regain control over your sleep, thereby improving your overall well-being.
Naturally Boosting Melatonin Levels
The production of melatonin doesn't have to be a complex process. In fact, it can be encouraged naturally through some simple lifestyle modifications. The key is fostering an optimal environment that encourages your body's innate ability to produce this essential hormone.
Dim the Lights
Our bodies are wired to follow the sun, producing melatonin as the light fades at dusk. In today's world, artificial lighting can disrupt this process. By simply dimming your lights as the evening progresses, you can help your body stay in sync with its natural sleep-wake cycle.
Reduce Screen Exposure
Electronic devices emit a blue light that can suppress melatonin production. By reducing your exposure to screens for at least an hour before bed, you can help your body prepare for sleep. Consider reading a book, listening to calming music, or engaging in a gentle yoga routine instead of watching TV or scrolling through social media.
Incorporate Melatonin-Rich Foods
Certain foods are naturally rich in melatonin - cherries, oats, and rice, to name a few. By incorporating these foods into your diet, particularly in the hours leading up to bedtime, you can give your melatonin levels a natural boost.
Balance Cortisol Levels
Cortisol, known as the stress hormone, operates in opposition to melatonin in the circadian rhythm. Heightened levels of stress, common in our fast-paced modern world, can lead to an overproduction of cortisol, thereby disrupting your sleep. By finding ways to manage and reduce stress, you can help to better regulate your cortisol levels. Rootine’s at-home Stress Test measures your cortisol baseline, equipping you with valuable information to take control of your health and sleep cycle.
Sleep supplements without the next-day grogginess
Unwind by Rootine is a great option for those who have unwanted side effects like grogginess and vivid dreams from melatonin supplements. A fast-acting adaptogenic blend designed to quickly deliver calming nutrients, setting you up for a great night’s sleep.
Remember, the journey to better health starts with understanding your body's needs. So here's to empowering ourselves with knowledge and making informed health decisions for better health and well-being. Sleep well!
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