The American Academy of Dermatology recommends that people of all skin tones wear 30 SPF sunscreen when in direct sun. [3] X Trustworthy Source Consumer Reports Nonprofit organization dedicated to consumer advocacy and product testing Go to source Getting some sun exposure from a window is better than getting none at all, if you can’t get outside. Workers in offices with windows tend to produce more melatonin (and sleep better) at night than those who work in offices without windows. [4] X Research source
Blue-light free bulbs can be purchased at several online retailers or your local hardware store. [6] X Research source
You can purchase a dimmer to add to existing lamps at your local home-improvement store or online.
Put your devices in night mode, which emits less blue light, if you need to work in the evenings.
Drinking tart cherry juice is a nice melatonin-boosting alternative, if eating these foods doesn’t appeal to you. [12] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source There is no recommended daily amount of melatonin a healthy adult needs to ingest, as most people produce sufficient melatonin without dietary supplementation.
Calcium needs vary with age, but the average adult needs around 1,000 mg of calcium per day—the amount in 3 large glasses of milk. [14] X Research source
Try to drink no more than 200 milligrams of caffeine daily—about the amount in 2 cups of coffee. That’s about half the maximum recommended amount for a healthy adult. [16] X Research source Avoid drinking or eating anything with caffeine in the evenings.
Men should aim to drink no more than 4 drinks in a given day or 14 drinks in a given week. Women should aim to drink no more than 3 drinks a day or 7 drinks in a week. [18] X Research source
Your healthcare provider can advise on the specific dosage for you. Typically melatonin is taken once a day before bedtime. Ask your healthcare provider about the benefits of sustained-release melatonin if you have difficulty staying asleep. [20] X Research source Taking more melatonin than recommended will not help you sleep better. In fact, too much melatonin can contribute to sleep problems or headaches. [21] X Research source
Adding a drop or 2 of essential oils, such as lavender or clary sage, can enhance your bath’s relaxing properties.
Remember to always take precautions when exercising at night. Run with a buddy and wear reflective gear, if necessary. While exercising first thing in the morning may be great for maintaining your exercise routine, it typically doesn’t increase melatonin levels like exercising in the evening does.
