Seven Ways Adults with ADHD can Increase Melatonin WITHOUT Supplements

Increasing Melatonin Naturally: A Guide for Adults with ADHD

Melatonin plays a critical role in sleep regulation, a common challenge for adults with ADHD. Here’s how you can naturally boost melatonin to improve your sleep:

Regular exposure to natural light signals your brain to produce melatonin in the evening.

Morning sunlight is crucial for regulating your circadian rhythm, the body’s internal clock. Adults with ADHD often struggle with sleep-wake cycles, so aim for at least 30 minutes of natural light exposure in the morning. This helps signal your brain to produce melatonin at the right time in the evening.

Reducing light exposure before bed let's your brain know it's time to start winding down.

Reducing light exposure, especially blue light from screens, is essential in the evening. Consider setting a ‘digital sunset’ an hour before bed, where you limit screen use or switch to devices that filter blue light. Use dim lighting to signal your body that it’s time to wind down.

Enjoy snacks like walnuts and cherries in the evening for a natural boost to your melatonin production.

Your diet can support melatonin production. Foods like cherries, walnuts, flaxseeds, tomatoes, and grains contain natural melatonin or are rich in tryptophan, an amino acid that promotes melatonin synthesis. Include these foods in your evening meals or snacks to naturally boost melatonin levels.

We've made it easy by creating an entire collection of ADHD friendly snacks that will naturally boost your melatonin levels.

Your melatonin production AND your ADHD will benefit from a bedtime routine.

For adults with ADHD, sticking to a regular sleep schedule and bedtime routine is particularly beneficial. Create a calming pre-bedtime ritual that may include activities like reading, meditation, or a warm bath, which can signal your body to start producing melatonin. Aim to wake up and go to bed at the same time daily. This routine helps stabilize your body’s internal clock, making it easier to fall asleep and wake up naturally.

Stimulants can undo your efforts to boost melatonin production - it's best to avoid them in the evening.

Caffeine and nicotine can interfere with your natural sleep-wake cycle, making it harder for your body to produce melatonin. Opt for caffeine-free herbal teas, like chamomile or valerian root, in the evening to promote relaxation.

You know exercise helps with sleep - but did you know the timing of exercise is important too?

Physical activity can help regulate sleep, but timing is important. Engage in moderate exercise during the day, preferably in the morning or early afternoon. This can help balance your circadian rhythm and encourage melatonin production later in the evening.

Relaxation is a skill that requires practice; especially in adults with ADHD.

Stress can be a major disruptor of sleep for adults with ADHD. Couple that with the fact that we are notorious over thinkers, and it becomes clear that relaxation is a skill that takes practice.  Try incorporating relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness meditation into your evening routine. These practices can reduce anxiety and help your body transition into sleep mode, promoting natural melatonin production.

With time, dedication, and consistency, it is possible to increase your melatonin production naturally. 

Managing sleep with ADHD can be challenging, but by making these natural adjustments to your daily routine, you can enhance melatonin production and improve your sleep quality. Remember, small, consistent changes can make a big difference over time. If you continue to struggle with sleep despite these efforts, consult with a healthcare professional for personalized advice.