Certain supplements can increase melatonin production. Vitamins B3 and B6 convert tryptophan to seratonin, which is the precursor of melatonin. It's best to get these vitamins from foods like dried apricots, barley, whole wheat, tuna and turkey, rice, bananas, lentils, shrimp and carrots. If you opt for supplements, take B6 during the day because it may promote alertness. B3 can be taken at night, with 1,000 mgs. of calcium and 500 mgs. of magnesium.
Studies show that people who do so have higher levels of melatonin.
All these substances drain your melatonin reserves.