Melatonin is our sleepy hormone which is produced naturally in the pineal gland and released into the bloodstream. The production of this hormone is stimulated by darkness, and blocked by light. Some of the ways to naturally boost your child’s melatonin levels to promote better sleep are:

• Dim the lights 1 hour before bedtime

Dimming the lights 1 hour before sleep not only indicates to the child that it’s time for them to sleep, but it also gives their body a chance to start producing melatonin, so levels are nice and high when it comes time to go to bed.

• Snack attack

Some foods have been shown to aid sleep onset due to containing tryptophan (amino acid), serotonin and melatonin itself. So, choose your child’s snacks wisely. Some of the foods that can be added to their daily diet are cheese, nuts, bananas, kiwi and tart cherries.

• Get outside

Exposure to natural sunlight also stimulates the production of serotonin (happy hormone) which is the precursor to melatonin.

• Turn off devices 2 hours before bedtime

The blue light which is emitted from screens suppresses the body’s ability to produce melatonin.

• Avoid melatonin supplements

Melatonin is a naturally occurring hormone and attempts should be made to boost melatonin naturally before supplementing. If used, melatonin supplements should only be given under the direction of your doctor and only as a short-term solution while adjusting to a healthy sleep schedule.

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