Melatonin is a hormone that is produced by the pineal gland in the brain.  In early life this hormone is produced in abundance.  At adolescence the production of melatonin begins to slow and continues to decline thereafter.

Research shows that this important hormone has profound effects on the proper functioning of our bodies, especially the sleep wake cycle.  Melatonin also prevents harmful oxidation in the body and is therefore one of the most powerful antioxidants.  Melatonin can help prevent many age related problems.  It stimulates the immune system, helps reduce the risk of certain cancers, and plays a major role in the production of estrogen and testosterone.  Most essentially, this hormone helps our bodies fall asleep in the evening and keeps us in the sync with the rhythms of day and night.

Many people have found melatonin supplementation helpful when it comes to getting a good night sleep.  The supplement should be taken about two hours before bed time.  A sustained release form is probably also the best way to go.

Aside from supplementation, there are also many ways that you can maintain your melatonin production at optimal levels naturally.  Obviously light and dark are the factors that are responsible for stimulating the production of this hormone.  When it is dark therefore production rises, and when daylight hits the retina, neural impulses signal the pineal gland to halt production.  Aside from these obvious factors however, there are also a few other simple tricks that help ensure a good night sleep.

1.Eating regular meals will help your maintain proper levels of melatonin.  Regular routines, including eating at regular times, helps to keep your body on a regular schedule.  The rhythm of melatonin production is strengthened greatly by maintaining such routines.  So, eating at least three times a day at regular intervals will actually help you get a better night’s sleep.

2.Keep evening meals light.  As melatonin production begins to rise after nightfall the digestive process is slowed by this production.  As such, eating heavy foods or meals that are large before bed will cause digestive upset thereby keeping you from sleeping soundly.

3.Stimulants such as coffee, tea and caffeine drinks and medications will obviously keep you up.   One of the reasons for this is because these substances can interfere with melatonin production by way of interfering with your sleep.  Eliminating these from you diet as much as possible will go a long way to improving your rest.

4.Finally, while exercise is always recommended, it should nevertheless be avoided late in the evening.  Any kind of vigorous activity before bed can delay melatonin secretion.  Exercising in the morning or afternoon will help contribute to a good sleep, but waiting until too late in the day may prevent it.