大脑深处的松果体负责褪黑激素的产生，而充足的褪黑激素对于安稳的睡眠是必要的。根据《褪黑素》一书，人体每晚会产生5至25微克的褪黑素。This amount decreases as you age, which can lead to restlessness and trouble sleeping. While you can take melatonin supplements, you can also boost melatonin production through natural means, as there are various lifestyle changes you can make to increase the amount of melatonin your body produces.
步骤1
增加暴露在日光下的时间，尤其是在早晨。一起床就去散步。
步骤2
早点上床睡觉，保证充足的睡眠。熬夜会改变褪黑激素的分泌，让你白天昏昏欲睡，晚上更清醒。
步骤3
《褪黑素》的作者建议，多吃富含烟酰胺、维生素B-6、钙和镁的食物。Niacinamide is found in green vegetables, fish and red meat; vitamin B-6 is abundant in fortified cereals, turkey, chicken and bananas; cheese, dark leafy greens and milk contain calcium; and magnesium is also found in dark leafy greens, as well as in whole grains and legumes.
步骤4
如果你正在服用降低褪黑素的药物，请咨询你的医生。《褪黑素》的作者指出，某些药物，如钙通道阻滞剂，会降低褪黑素的产生。Calcium channel blockers treat angina, high blood pressure and other heart conditions, so do not stop taking the medications without talking to your physician first.
步骤5
处理压力。利用锻炼、瑜伽、冥想、写日记或其他方法来减轻压力。根据“褪黑激素”的说法，高压力水平会抑制褪黑激素的产生。
提示
《褪黑素》一书中提到，吸烟会减少身体产生的褪黑素。向你的医生寻求帮助来戒烟。