Get Motivated: Good light/dark contrast in your day will give you sleep that feels refreshing. You will become a sleep master. You will feel less tired during the day and sleep better at night.
Bananas and brush teeth
Lights at night
If you eat chocolate before bedtime, the caffeine and other stimulants in the chocolate keep you awake. So does exposure to
electromagnetic fields from cell phones and computers.
Bright Mornings: Start each day this week with as much bright light as possible. Don’t just turn on one small lamp for your morning rituals, turn on all the lights. While you are eating breakfast, keep as many lights on as possible. Open the shades and curtains and let the sun shine in.
Light Days: Try to get as much exposure to bright light as possible during your day. If you can, get outside. Sunlight is the best light for your sleep cycle. Take sunlight breaks during the day. Open the shades, turn on all the lights and look out the window (if you are lucky enough to be near one).
Dim Evenings: A couple of hours before bedtime, make things dim. Turn down the lights. Avoid the computer (which is really just a giant light that you put close to your face) and sit far away from the TV. If you read, use a directed reading light, rather than large lamps or overhead lights that brighten the whole room. Pull the curtains and draw the shades. Don’t turn on too many lights while getting ready for bed. A dim light in the bathroom or closet is enough.
Dark Nights: Make your nights as dark as possible. Draw the curtains, close the shades and keep the lights off. Try a sleep mask if you can’t get eliminate enough light. The darker your night, the quicker you will fall asleep.
However, melatonin is most affected by “blue” light, which is emitted from cell phones, computer screens, and TVs.
Enjoy daylight in your waking hours.
Just as light during the night interferes with melatonin production, inadequate exposure to light in the daytime also disrupts the body’s natural melatonin cycles. The dark months of winter can make this especially challenging. Less daylight hours combined with less melatonin blocks our happy hormone, serotonin, causing mood swings and chocolate cravings.
Melatonin (5-methoxy-N-acetyltryptamine) is a hormone produced by the pineal gland (located in the brain); it is also produced in the retina of the eye and in the gastrointestinal tract (GI) tract. It is synthesized from the neurotransmitter serotonin, and the enzyme that stimulates the conversion of serotonin to melatonin in the brain is activated by the neurotransmitter norepinephrine.
Melatonin helps regulate the onset and timing of sleep and the circadian, or seasonal, changes in the body such as winter weight gain.
This hormone is best-known for making you sleepy, but it has many other functions, including regulation of immune, digestive, thyroid and reproductive functions.
Melatonin is ubiquitous in life on planet earth; it even exists in protozoa, and has been around for approximately a billion years.
Melatonin production rises as soon as light wanes, and peaks between the hours of 12:00 midnight and 2:00 a.m.
Melatonin production naturally decreases with passing years. By the age of 60, we produce half of what we did at 20.
Stress, too little daylight and wrong dietary habits can disrupt melatonin production in the human body.
Soak up more sunlight
Soak up more sunlight
Light is the most important factor in regulating the human biorhythm. That’s why the first rule for restorative sleep is catching enough sunlight during the day. Only those who consume a lot of light in daytime can produce high amounts of the sleep hormone melatonin when it is dark. Getting enough exercise in daylight especially during the darker seasons is vital for healthy sleep.
Eat melatonin-rich food
Cow’s milk – especially when extracted at night – has always contained natural melatonin.
Stress and rush are effective melatonin killers. The stress hormone cortisol is released in times of physical and psychological stress. It keeps the body from resting and blocks melatonin production. “Especially people who are under constant stress and don’t allow the body enough time to recover are prone to sleeping problems – even more so in the long run”, Gnann explains. To counteract chronic overloading, lower cortisol levels are needed. Simple exercise, yoga, autogenic training and small, consciously timed breaks during the day can help achieve this.
Avoid the wrong light
People often exposed to bright light sources in the evening or at night should carefully choose appropriate lamps. The large proportion of blue light in many energy-saving light bulbs is damaging to the natural melatonin release in the body. But not only conventional light sources can cause harm to the human day-night-cycle. Televisions, computer screens and smartphones have the same effect. The light emitted by these devices is also in the blue spectrum and inhibits melatonin release.
Melatonin is the principal hormone produced by the pineal gland. Melatonin is under investigation as a treatment for a number of conditions, including jet-lag, seasonal affective disorder (SAD), depression, and cancer.
What is interesting of course is that the circadian rhythm of Melatonin is travelled. This causes the frequently referred to "jet lag" phenomenon. In the case of a global sports competition that is played on a weekly basis it is clear that travelling to the UK from Australia and return may have the same psychophysiological affects on players as it does on travellers and certainly cabin crew. This affect is described in a review by the author and others, separate from this paper.
Notable features of depression and SAD are diminished by night time release of Melatonin and abnormal sensitivity to Melatonin suppression by light [Brown, 1989]. This led researchers and clinicians to try Melatonin as an experimental treatment for depression, with exceptional results.
Melatonin has also been shown to improve immunity and extend lifespan in rodents [Regelson & amp; Pierpaoli, 1987; Pierpaoli, 1990]. Meastroni  gave Melatonin to middle-aged mice each evening
Melatonin also appears to inhibit tumour growth
Night time administration of Melatonin can also counteract the immune-suppressing effects
Our organism is able to produce melatonin only between 10 and 12 p.m. in case one is in a calm state.
Its secretion invariably stops at 12 p.m.
In our head we have the hypophysis, the hypothalamus, the epiphysis which secretes especial regulatory substances – they are called pro-hormones. They speed up or inhibit the secretion of the other hormones in the human organism. It’s the highest level of the regulation. Hypothalamic-hypophysial level is regulated by the Functional State Corrector no. 8. It poses the unique action, no other remedy is able to regulate the melatonin – serotonin balance in such a delicate way.