It’s fascinating to me that something as natural as sleep—something our bodies are literally designed to do—can be so challenging for so many of us. In today’s fast-paced world, we’re constantly exposed to blue light, smartphones, and endless stimulation. Our nervous systems are often stuck in “on” mode, making it difficult to truly wind down. And if you’re a parent, that adds a whole other layer—because even if you do manage to fall asleep, there’s a good chance little feet will be padding into your room at some point in the night.
So, when sleep feels impossible, reaching for melatonin seems like a good solution. It’s marketed as safe, it’s easy to find, and it’s something our bodies already produce—so what could be the harm? I used to think the same thing. But before you grab that bottle, let’s discuss why melatonin may not be the best long-term solution for quality, restorative sleep.
Yes, melatonin is indeed natural, but that doesn’t mean it’s beneficial for your body in the long term. Melatonin is a hormone, and your body is already designed to make it on its own. When you start taking melatonin supplements regularly, your body can begin to produce less of it naturally, creating a dependency on the supplement. Instead of helping regulate your sleep cycle, melatonin can actually exacerbate the problem, as your body may not produce enough on its own, leading you to rely on supplements just to fall asleep.
The good news? There are numerous ways to support better sleep naturally, without disrupting your body’s hormonal balance. Let’s explore some habits, nutrients, and simple DIY remedies that can help support your body’s natural melatonin production, enabling you to achieve the deep, restful sleep you need.
Habits that help support quality sleep
In our lives today, various factors such as blue-light exposure, fluorescent lighting, doom scrolling, TV, excessive caffeine intake, insufficient sunlight exposure, nighttime artificial light, EMF exposure, high-stress levels, and late-night eating all contribute to poor sleep quality.
Quick fixes in this fast-paced world can be tempting, but truthfully, many aspects of our health, including sleep, require time and adjustments to our lifestyles. And I totally understand that can be hard, especially when you have kids. However, there are numerous small, simple changes you can make that will significantly improve your sleep quality.
- 10-30 minutes of morning sunlight exposure. This helps your body regulate its internal clock, also known as the circadian rhythm.
- Avoid screens for 1-2 hours before bed and use dim lighting. Bright lights and blue light suppress the production of melatonin. Lighting options like salt lamps, warm amber lighting, or candlelight are gentler on your body and won’t disrupt your body’s natural wake and sleep cycle.
- Skip caffeine after 3 pm. Your body typically needs around 6 hours to fully recover from cortisol spikes after consuming caffeine.
- Try to keep a consistent sleep schedule. Our bodies thrive on routine, which helps them recognize the optimal times to release melatonin.
- Sleep in complete darkness. Even small amounts of light can disturb your body’s natural melatonin production and lead to more wake-ups throughout the night.
Just like bedtime routines are helpful for kids, they are also beneficial for adults.
Nutrients that help support Quality Sleep
Our diets play a significant role in many aspects of our health, and sleep is one of them. Alongside healthy sleep habits, 5 major nutrients can support our body’s overall relaxation and promote natural melatonin production.
- Magnesium
Magnesium is one of the most essential minerals for a good night’s sleep. In today’s world, many of us suffer from a magnesium deficiency due to depleted soil, processed foods, constant stimulation, and high stress levels. It activates the parasympathetic nervous system, calms the brain by regulating GABA receptors, and lowers cortisol to help you unwind. Additionally, it reduces brain activity, balances blood sugar levels, and alleviates muscle tension—all of which are essential for achieving deep, restful sleep. If you toss and turn throughout the night or often feel wired yet tired, magnesium may be the missing piece.
Foods high in magnesium: Spinach, kale, chard, almonds, cashews, Brazil nuts, tart cherry juice, bananas, avocados.
Magnesium supplements: Earthley’s Goodnight Lotion, Kappa Nutrition 3 in 1 Magnesium Capsules
- Vitamin D
When you think of vitamin D, I’m sure you think of having a lot of energy, since a deficiency usually causes fatigue. However, vitamin D plays a significant role in supporting quality sleep. Crazy right? Vitamin D is a nutrient responsible for regulating our wake and sleep cycles, as it stimulates melatonin production. This makes sense, given that our primary source of vitamin D comes from the sun. Vitamin D also supports longer sleep duration and even helps reduce stress. Although it’s a nutrient essential for regulating sleep, nearly half of Americans have a vitamin D deficiency. The natural health community has long advocated for mega-dosing vitamin D, but here’s the catch—oral vitamin D supplements don’t readily absorb into our bodies. The best sources of vitamin D are food, food-derived supplements, and exposure to sunlight through our skin.
Foods high in vitamin D: Egg yolks, mushrooms, salmon, mackerel, sardines, tuna, herring
Vitamin D supplements: Earthley’s Cod Liver Oil and Vitamin D Cream
- Omega 3
Omega-3s, especially DHA, are like little sleep superheroes for your body. When you have higher levels of DHA, your body releases more melatonin, which means you’ll not only fall asleep faster but also stay asleep longer. However, that’s not all—EPA, another omega-3, helps reduce chronic inflammation, which can disrupt your sleep by increasing cortisol levels. High levels of cortisol make it almost impossible to achieve deep sleep because your body isn’t in a calm state. Omega 3s also support serotonin production, a hormone that helps you feel relaxed. Overall, it’s an essential nutrient to include in your diet to support your body’s healthy sleep.
Foods high in Omega-3s: Salmon, mackerel, tuna, sardines, chlorella, chia seeds, and flax seeds
Omega 3 supplements: Earthley’s Cod Liver Oil
- Apigenin
Many of us enjoy drinking chamomile tea when we’re looking to wind down for bed. Chamomile is particularly helpful for relaxation due to a flavonoid called Apigenin. Apigenin acts as a natural sedative, calming the nervous system by binding to GABA receptors in the brain, thereby reducing anxiety and promoting relaxation. Apigenin also naturally helps lower cortisol levels, relax muscles, and helps ward off oxidative stress.
Foods high in Apigenin: chamomile, parsley, celery, oregano, thyme, basil, red wine, yellow onions
Apigenin supplements: Earthley’s Anxiety Relief
- Potassium
I don’t know about you, but I know when I eat a lot of potatoes, I feel really sleepy, and maybe that’s because they are high in potassium. I personally never thought that potassium plays a significant role in promoting healthy sleep, but it plays a crucial role in regulating melatonin production and is responsible for helping our bodies maintain healthy nerve function and muscle relaxation, both of which support deeper, uninterrupted sleep. Studies have also shown that potassium is directly linked to more extended periods of uninterrupted sleep and fewer awakenings throughout the night.
Foods high in potassium: Barley grass powder, fatty fish, potatoes, bananas, avocados, pomegranate.
Potassium supplements: Trace Minerals Ionic Potassium
DIY recipe for quality sleep
Here’s a sleep gummy recipe you can make at home that works wonders. It helps me fall asleep so quickly! I love making it in big batches and keeping it in the refrigerator for those nights when I need a little extra help falling asleep. Since they’re made with honey, they’re safe for adults and children over the age of 1.
DIY sleep gummy recipe
Ingredients:
- ¼ cup of dried chamomile flowers
- ½ cup tart cherry juice
- ½ cup pomegranate juice
- 30 oz of water
- 2–3 tbsp raw honey
- 3 tbsp grass-fed gelatin
Instructions:
1️⃣ Brew the Chamomile Tea – the night before, take a 32 oz. Fill a Mason jar with chamomile flowers to the first line (¼ cup). Boil water and pour it into the jar until it is full to the top. Cover it with a lid and let it sit for at least 8 hours.
2️⃣ Mix the Juices & Tea – In a small saucepan, combine chamomile tea, tart cherry juice, and pomegranate juice over low heat. Do not boil (to preserve nutrients).
3️⃣ Bloom the Gelatin – In a separate small bowl, sprinkle 3 tbsp of gelatin over the juice mixture. Let it sit for 2–3 minutes to “bloom” (this helps it dissolve smoothly).
4️⃣ Heat & Stir – Gently heat the mixture over low heat, stirring constantly, until the gelatin is fully dissolved (about 2–3 minutes). Do not boil!
5️⃣ Add Honey – Remove from heat and stir in 2–3 tbsp raw honey, adjusting to taste.
6️⃣ Pour & Set – Pour the mixture into silicone molds (or a glass dish for cutting into squares). Refrigerate for at least 2 hours until firm.
7️⃣ Enjoy! – Pop them out of the molds and store in the fridge for up to 2 weeks
Will you try new sleep habits?
