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This week’s B ME Bites Trivia Question:

Welcome to edition #29 of B ME Bites! In Part 6 of the Feel-Good Hormone Series, learn how melatonin regulates sleep, and use the 4,5,3,2,1 Sleep Hygiene Routine to naturally boost its production for better rest and balance.

Feel-Good Hormone Series Part 6 - Melatonin: The Sleep Superhero - How This Hormone Helps You Rest and Recharge

The science behind melatonin, its role in regulating sleep, and how to naturally boost its production for better rest.

When it comes to feeling rested, refreshed, and ready to take on the day, melatonin plays a leading role. As the "sleep hormone," melatonin is your body’s natural signal that it's time to wind down, rest, and recharge. After covering the likes of dopamine, serotonin, and cortisol in previous editions, this week the spotlight is on melatonin; why it's so vital, and how to naturally support its production.

What is Melatonin?

Melatonin is a hormone produced by the pineal gland in your brain. It helps regulate your circadian rhythm, also known as your body’s internal clock. This rhythm tells you when to be awake and when to sleep, and melatonin production kicks in as daylight fades, helping your body recognise that it's time to sleep.

Why is Melatonin Important?

Getting a good night's sleep is essential for overall wellbeing. Poor sleep impacts mood, focus, and even your ability to handle stress. When melatonin levels are disrupted, sleep quality can take a hit, leaving you feeling tired and groggy the next day. Without enough rest, it's hard to stay balanced emotionally and physically.

How to Naturally Boost Melatonin Production

One of the most effective ways to support melatonin production is by following a sleep hygiene routine. A great starting point is the 4,5,3,2,1 Sleep Hygiene Routine, which lays out simple steps to improve sleep naturally:

• 4 hours in the morning: Get sunlight in your eyes for at least 15 minutes, ideally between 6am-10am. This helps regulate your circadian rhythm and kickstart melatonin production later in the day.

• 5 hours before bed: Cut off all caffeine intake. Caffeine can interfere with melatonin production, so avoid coffee, tea, and other stimulants late in the day.

• 3 hours before bed: Stop eating and drinking alcohol. Digestion and alcohol consumption can delay melatonin production, so give your body time to process before bedtime.

• 2 hours before bed: Stop working, avoid hot showers or baths, and dim the lights/switch to red lights such as salt lamps. Engaging in stressful activities or exposing yourself to bright lights too close to bedtime can interfere with melatonin levels.

• 1 hour before bed: Turn off all screens, including your phone. Blue light from screens suppresses melatonin, so create a tech-free space to wind down.

Following this simple routine can help you naturally support melatonin production and improve sleep quality. You can download the checklist for free here.

Additional Ways to Support Melatonin

Aside from the 4,5,3,2,1 Sleep Hygiene Routine, there are a few more easy ways to give your melatonin levels a boost:

• Stick to a Consistent Sleep Schedule: Going to bed and waking up at the same time every day helps your body maintain a steady circadian rhythm. This routine trains your body to produce melatonin on schedule.

• Eat Melatonin-Rich Foods: Certain foods naturally contain melatonin or help boost its production. Incorporate foods like cherries, bananas, and pistachios into your diet to give your body a little extra help.

• Create a Relaxing Bedtime Routine: Establishing a calming bedtime routine can signal to your body that it's time to rest. Incorporate activities like reading, meditating, or listening to calming music to help you unwind.

The Impact of Melatonin on Your Wellbeing

Getting enough melatonin and quality sleep doesn't just affect how rested you feel. It influences your mood, energy levels, and even your ability to handle stress. Poor sleep can lead to irritability, difficulty concentrating, and a lower tolerance for stress. Supporting healthy melatonin levels can improve not only your sleep but also your overall mental and physical wellbeing.

Are you getting enough good quality sleep? If not, what S.T.E.P.S step can you take to help you improve your sleep?

Reader Spotlight

Kim Beadman left the following review after reading “Fat to Fabulous: Diet Free Weight Loss for Real Women”:

You can find out more about this book here.

Weekly Challenge

Your mission for this week, if you choose to accept it, is to do the following:

Challenge yourself to implement one small step from the 4,5,3,2,1 Sleep Hygiene Routine at least 3 times over the next week. Choose one of the following:

• 4 hours in the morning: Get sunlight in your eyes for at least 15 minutes, ideally between 6am-10am.

• 5 hours before bed: Cut off all caffeine intake.

• 3 hours before bed: Stop eating and drinking alcohol.

• 2 hours before bed: Stop working, avoid hot showers or baths, and dim the lights/switch to red lights such as salt lamps.

• 1 hour before bed: Turn off all screens, including your phone. Wind down by creating a tech-free space.

Pick the step that feels easiest for you, and see how it impacts your sleep by the end of the week!

If you need some help, feel free to hit reply - let’s help you get started if you’re stuck!

B ME Bites is deliberately sent on a Friday morning (Aussie time) so that where ever you are in the world, you have the weekend to give yourself the gift of implementing a small change towards a better you. What will that small change be? Is there a change that you have been trying to make and haven’t yet succeeded? Give it another go, applying the above - you can do it!

Resource Roundup

You can download the 4,5,3,2,1 Sleep Hygiene Routine checklist for free by clicking the image below:

Here’s an awesome 12 minute video from Dr Berg doing a deep dive on melatonin. The information he reveals is life changing! (Play the video at 1.5 speed and it will be even quicker):

Below is Dr Matthew Walker’s TED talk on sleep. This 19 minute video contains even more life changing information! (Remember you can play the video at 1.5 speed):

You can find his New York Times best selling book, Why We Sleep on Amazon.

Below is a resource list that has been created with you in mind. Whenever something new that could be helpful is discovered or created, it’s added to the list, so check it out from time to time. If you’re strapped for time, once you open the page below, click on Resource List in the top menu, then click on the “Health Tools” link for a list of items that could be helpful on your path to a better you.

The answer to this week’s trivia question is:

Thanks for reading and the hope is that you found something helpful inside this issue. If you did, remember to share it with others whom could also find it helpful, using this link: https://bmebites.beehiiv.com

How did you like the content in this newsletter?

Hit reply and answer either 1,2 or 3, and, if the answer is 2 or 3, give the deets on what would make it a 1 for you!:

1. Loved it!

2. It was OK

3. Meh!

If you have an inspiring story, or a helpful tip or strategy to share, or if there is something specific you would like covered, please fill out the form below so that it can be shared with the community. Please note that this is a subscriber survey, so you may have to subscribe first (hint, hint…… 😉) : https://bmebites.beehiiv.com/forms/8d0dfdd1-4290-4e40-bff9-1f61b812c661

Until next week, keep taking one S.T.E.P.S step at a time! (If you missed the issue explaining The S.T.E.P.S Formula, you can check that out here)

Warm regards,

Shari Ware Chief Encouragement Officer at B ME Bites

PS - Here’s a little Friday funny for you!

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