As a result, melatonin helps regulate the circadian rhythm and synchronize the sleep-wake cycle with night and day. In doing so, it facilitates a transition to sleep and promotes consistent, quality rest. Melatonin created within the body is known as endogenous melatonin, but the hormone can also be produced externally.

These include: Regular and adequate sleep Intake of B12 supplementation Decreased exercise during nighttime Less exposure to bright light at nighttime Reduce the intake of coffee, tobacco products, nicotine and alcohol Having a regular and balanced diet strengthens the production of melatonin levels.