Welcome to Episode 31 of the B ME Podcast! Struggling with restless nights and sluggish mornings? It’s time to talk about melatonin—the “Sleep Superhero” that helps regulate your body’s natural sleep cycle and energy levels. When melatonin production is out of sync, it can leave you feeling exhausted, irritable, and struggling to focus.
In this episode, uncover simple, natural ways to support melatonin production so you can fall asleep faster, stay asleep longer, and wake up refreshed. From morning sunlight exposure to bedtime habits, small changes can lead to big results.
Tune in now and start getting the restful sleep your body craves!
In this episode:
0:00 Welcome and Introduction
1:06 The Impact of Sleep on Health and Longevity
2:25 What is Melatonin?
3:10 Why is Melatonin Important?
3:41 How to Boost Melatonin Naturally
3:56 The 4,5,3,2,1 Sleep Hygiene Routine Explained
4:25 Step 1 – Morning Sunlight for Circadian Rhythm Regulation
5:21 Step 2 – Cutting Caffeine 5 Hours Before Bed
5:47 Step 3 – Stopping Food and Alcohol 3 Hours Before Bed
6:26 Step 4 – Reducing Stimulation 2 Hours Before Bed
7:49 Step 5 – Turning Off Screens 1 Hour Before Bed
10:46 Additional Ways to Support Melatonin Production
11:54 Eating Melatonin-Rich Foods for Better Sleep
12:20 Creating a Relaxing Bedtime Routine
12:57 The Importance of a Consistent Sleep Schedule
13:44 Where to Find More Resources – B ME Bites Edition 29
💡 Meet Your Host:
Shari Ware is your guide on the journey to becoming a Better Me Every day. With practical insights and easy-to-implement tools, she helps listeners take small, meaningful steps toward better health and wellbeing—one S.T.E.P.S step at a time.
Next Steps:
🌟Check out the corresponding B ME Bites edition, B ME Bites 29, for more on this subject. You’ll find extra resources and insights that might not have made it into the podcast:https://bmebites.beehiiv.com/p/melatonin-the-sleep-superhero
🌟Join the B ME Movement on Facebook to stay updated on new episodes, resources, and more:https://shariware.com/BME
🌟If you enjoyed this episode, subscribe to the B ME Podcast for more insightful discussions and practical tips.
Additional Resources:
📚Check out Dr. Matthew Walker’s book, "Why We Sleep: Unlocking the Power of Sleep and Dreams" on Amazon using the following link:https://shariware.com/amazon/WWS
📌 Download your FREE 4,5,3,2,1 Sleep Hygiene Routine Checklist:https://shariware.com/SHRLP
📩 Subscribe to the B ME Bites newsletter for weekly doses of helpful tips straight to your inbox:https://shariware.com/BMEBites
Visit the website:https://shariware.com
Access a comprehensive list of FREE Resources:https://shariware.com/resources
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🎙️ Listen on your preferred podcast platform:https://shariware.com/PODCAST
Thanks for tuning in to this week’s episode! Remember, even small S.T.E.P.S steps can lead to big changes.
💡 If you’re ready to take control of your sleep, start implementing these small S.T.E.P.S steps today!
Until next time, keep smiling and taking it one S.T.E.P.S step at a time!💪✨ (If you missed the episode onthe S.T.E.P.S Formula, you can check it out here:https://bit.ly/BME4YT)
Shari Ware
Chief Coffee Drinker, B ME - Better Me Everyday
#BetterSleep #MelatoninTips #WellnessJourney #RestfulNights #BMEBites
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