Turkish
Melatonin is a chemical your brain produces when it gets dark.
It’s known as the sleep hormone because it tells you when to go to bed and wake up.
Your body naturally produces melatonin. It won’t put you to sleep, but it puts you in a state of quiet wakefulness that helps increase sleepiness as melatonin levels rise in the evening.
Most people’s bodies produce enough melatonin on their own to sleep. However, there are steps you can take to get the most out of your natural melatonin production. If you suffer from insomnia, if you are a night owl who needs more sleep, you can try things to support your sleep pattern; for example, going to bed earlier and getting up earlier for work or school.
Adapt by understanding melatonin’s sleep-inducing signals.
Melatonin levels rise about two hours before bedtime, she says.
Before going to bed, keep the lights low and create the best conditions for him to do his job.
Stop using your computer, smartphone or tablet; The blue and green light from these devices can neutralize the effects of melatonin.
If you’re watching television, make sure you’re at least six feet away from the screen.
Turn off bright ceiling lights, too.
By being exposed to sunlight in the morning and afternoon, you can help your body produce melatonin for sleep at the right time of the day. Take a walk outside or sit by a sunny window.
