This podcast episode focuses on the crucial role of melatonin in sleep and explores various factors that influence its production. The host discusses lifestyle choices, including room temperature, blue light exposure, and diet, that can negatively affect melatonin levels. Additionally, the episode features five foods — tart cherries, kiwis, fatty fish, kefir, and sauerkraut — that can help improve sleep quality by naturally boosting melatonin and supporting overall sleep health. Finally, the host provides additional tips for better sleep, including exposure to sunlight during the day and controlled breathing techniques.