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This hormone is produced by the pineal gland in the brain when the eyes are exposed to darkness. An increase in melatonin sets off a chain of reactions that slow the body down and prepare it for sleep. Often, the amount of artificial light we are exposed to — lamps, televisions, computers and even digital clocks — can reduce our natural melatonin levels and make falling asleep difficult. Using a melatonin supplement can help you fall asleep easier.
This amino acid is actually a modified form of the amino glutamine and is responsible for providing the calming effect of green tea. Theanine helps improve relaxation and sleep quality by increasing levels of gamma amino butyric acid and serotonin, as well as promoting brain alpha-wave function.
About 30–60 minutes before bed take 0.5–10 milligrams of melatonin and 200–500 milligrams of theanine on an empty stomach.