If you wake up in the middle of the night, it may be due to an early melatonin pulse or anxiety; adjusting your bedtime can help.

Ingesting starchy carbohydrates at dinner can significantly increase serotonin levels, helping with sleep onset and quality.

Melatonin, while helpful for sleep onset, is not recommended for supplementation due to potential negative effects on hormones and adrenal function.

Melatonin, which is inhibited by light, is essential for falling asleep easily, so getting outside in the afternoon can help boost its natural production.

Low carbohydrate diets can hinder sleep quality because they make it difficult to achieve the serotonin levels necessary for sleep.

Melatonin and serotonin are related hormones that promote rest and relaxation, and their balance is crucial for sleep.

The ideal time to take sleep supplements is 30 to 60 minutes before bedtime, especially if you haven't eaten for a few hours prior. The sleep stack can be very beneficial and is preferable to melatonin because melatonin is a hormone that we produce endogenously, and the dosages in most commercial products are much higher than what our body naturally makes.

Individuals suffering from insomnia should avoid napping, as it can exacerbate difficulties in falling asleep at night.

Bright lights at night suppress melatonin, the hormone responsible for sleepiness, and increase cortisol levels. Blocking short wavelengths of light can help mitigate these effects.