How to Increase Melatonin Naturally

A Complete Ayurvedic + Circadian Routine for Deep Sleep & Youthful Repair

Melatonin is called the “sleep hormone,” but its true power runs deeper. It is your body’s:

• nightly antioxidant

• DNA repair messenger

• collagen protector

• circadian timekeeper

When melatonin rises properly after sunset, the body shifts from day mode (stress + metabolism) to night mode (repair + rejuvenation).
But modern habits silently suppress melatonin—leading to premature aging, poor sleep, hormonal imbalance, anxiety, and skin inflammation.

Why Melatonin Drops

• blue + LED light exposure after sunset

• eating late dinners

• nighttime stress + arguments

• irregular sleep time

• excessive screen stimulation

• EMF + artificial lighting

Ayurveda explains this disruption as Rātri-Ahāra Viśeṣa, misalignment of night qualities with artificial lifestyles.

Step 1 – Start Melatonin in the Morning

Melatonin synthesis begins from its precursor serotonin.
So healthy mornings build healthy nights.

Morning Ritual

✔ expose eyes to morning sunlight 10–12 min
✔ nasal breathing (avoid mouth breathing)
✔ grounding barefoot for 10 minutes
✔ Kapalabhati 3–5 minutes
✔ bowel movement routine to stabilize Vata

Afternoon

✔ caffeine cutoff after 3 PM
✔ avoid daytime stress spikes
✔ power nap < 20 minutes if needed

Step 2 – Evening Ritual

This is the pre-melatonin window.

Around Sunset

✔ reduce brightness and shift to warm/orange lighting
✔ complete dinner before 7:30 PM ideally
✔ light post-dinner stroll 10 min
✔ avoid stimulating conversations

Nervous system downshifting

✔ Brahmari 8–10 rounds
✔ Nadi Shodhana (alternate nostril) 5–7 min
✔ avoid emotional triggers + planning

Step 3 – Night Flame Tratak for Pineal Activation

Tratak is an ancient melatonin amplifier.
Looking at a candle flame in darkness brings retina + pineal into long-wavelength sync.

How to practice

• dark room, minimal noise

• place flame at eye level, 3–4 feet away

• gaze without blinking 30–60 seconds

• close eyes + visualize flame on Ajna chakra

• repeat 3–5 rounds

Physiological benefits:

• reduces sympathetic firing

• resets circadian rhythm

• increases slow-wave readiness

• deepens melatonin release curve

Ideal window: 9:30–10:30 PM

Step 4 – Topical Night Ritual (Ayurveda × Neuroscience)

Warm oiling signals the brain that the external world is ending.

Method (10–12 minutes)

• apply warm sesame oil to soles, crown, behind ears

• massage Kshipra marma on feet

• magnesium oil spray on calves optionally

Benefits:

• vagus nerve activation

• parasympathetic dominance

• prevention of midnight cortisol spikes

• longer slow-wave sleep

Herbal Melatonin Support (Simple & Selective)

Many herbs help sleep, but you don’t need all.
Choose any one combination based on your pattern 👇

Best Ayurvedic Combinations

1️⃣ For Overthinking + Fast Thoughts at Night (Vata)

• Jatamansi 250–500 mg

• Ashwagandha 300–500 mg

2️⃣ For Stress + Cortisol Spike (Pitta/Vata)

• Ashwagandha 300–600 mg

• Brahmi 250–400 mg

3️⃣ For Late Night Eating + Acidity (Pitta/Kapha)

• Yashtimadhu microdose 250–300 mg

• Ashwagandha or Tagara 250 mg

4️⃣ For Light Sleep + Night Waking (Vata dominant)

• Tagara 250–500 mg

• Jatamansi 250 mg

5️⃣ For Screen Overuse + Circadian Delay

• Brahmi 250–400 mg

• Magnesium topical

🕰️ How to take

• 30–45 minutes after dinner

• with warm milk or ghee

• continue 21–30 days

⚠️ avoid combining many sedatives
Too many herbs flatten melatonin rhythm.

Step 5 – Build a Melatonin-Protective Sleep Environment

✔ complete dark room
✔ no LED indicator lights
✔ room cool, feet warm
✔ bedtime between 10–10:30 PM
✔ avoid light exposure between 11 PM – 4 AM

Light in this window suppresses melatonin most drastically.

Step 6 – Emotional Hygiene Before Bed

Mental activity determines cortisol and pineal firing.

✔ gratitude journal
✔ light stretching
✔ avoid planning for next day
✔ detach from emotional loops

Why Melatonin = Anti-Aging

Natural melatonin improves:

• DNA repair enzymes

• mitochondrial ROS handling

• glymphatic brain detox

• collagen preservation

• immune surveillance

• telomere length stability

Night melatonin is literally beauty sleep hormone.