Let's talk about the 11 ways to boost your melatonin if you want to sleep better.

Melatonin is a hormone that is made by the pineal gland and it's stimulated by darkness and turned

off or inhibited by sunlight. If you think about a muscle, you contract it and then you relax

it. You definitely want to experience darkness at night and not sleep when there's any type of

light in the room or while the TV is on to stimulate melatonin. But you also need the sun to turn

off the release. But if you overstimulate melatonin, that's not good either. So if you're going to

contract the muscle, you also have to relax it. So we need the right balance of darkness and light

back and forth. The sunlight, preferably sunlight, recharges the pineal gland and also the vitamin D

from the sun, also greatly helps the recycling effect of melatonin in the pineal gland. And by

the way, if you're taking melatonin, that will help you sleep. But over time, you need more and

more melatonin. So then your pineal gland becomes more dependent on it. So I don't recommend taking

melatonin as a supplement for your sleep problem. All right. Number three, too much blue light

can decrease melatonin. That would come from being on your computer too much, your cell phone,

certain lights that you have in your house can all emit blue light. And that's not very healthy.

By the way, red light, there's a certain types of red light that are therapies can help increase

melatonin. Number four, no heavy eating right before bed. You don't want to consume a Texas

stale steak right before bed because sometimes that bloating can affect your ability to sleep.

All right. Number five, glucose or sugar will increase insulin. Okay. Then what happens is your

blood sugars come down. You develop hypoglycemia, low blood sugar. And then the counter regulatory

hormones like adrenaline and cortisol kick in and that will actually keep you up. So

refined carbohydrates or sugars might help you sleep initially, but then it's going to be short

lived. When I was in my 20s, I couldn't sleep. And so my solution was to consume a Ben and Jerry's

...