Two things on my to do list every day are sun up and sun down. The one things most people don't realize is that sunlight is nature's sleep pill. It programs the sleep clock and makes melatonin in the retina.
Sunlight gets a bad name, mostly from outdated, poorly conducted studies, as well as mismanagement of midday UV light.
The red light from morning and evening sun helps you absorb more UV light. The more sunlight you can get without burning, the better. It's the messenger of good health.
Blocking Blue Light
When on my computer, or once the sun goes down, I block blue light. I'm addicted to blocking it, that's how good it feels to my brain!
Melatonin is my most prized resource, it's the sustainer of life, so I guard it at all costs and have fun doing it.
I remember when I first started blocking blue light, it felt a little funny, and once I felt the difference, I signed a lifelong contract.
They are the greatest thing that's happened to my health.
I eat a mostly grain-free epi-paleo diet, where my surroundings dictate my food choices, like time of day and season.
I prioritize seafood for it's high DHA content and grass-fed meats, along with local vegetables and seasonally appropriate fruit. Fermented and sprouted foods help with my gut health.
The type of light present dictates my food choices. It traces back to Paleolithic principles. If it would have been impossible to eat at some point in time based on where I'm standing, then it isn't a part of my regular diet.
I eat more carbs and tropical foods in the summer and a lot of fat during the winter.
If it's nighttime, I either don't eat or eat fattier foods like salmon, avocado, oils, olives, and nuts.
In the winter, when there's less light I'll eat a ketogenic diet for at least one month. Although my latitude doesn't demand a keto diet, it's an opportunity to cleanse my system and internal organs.
I do enjoy stepping outside of the box often, eating anything fun and exciting, breaking the rules here and there.
I integrate detoxing rigidly though, from daily hot morning lemon waters w/ intermittent fasting, to weekly cleansing teas like nettle & turmeric, and 2-week long detox cleanses every 3 months, free of any common allergens. This schedule allows me to enjoy all aspects of a healthy lifestyle, like good sleep, ideal weight and limited social limitations.
I don't really use any.
I'll use probiotics and digestive enzymes occasionally when I need to reset.
I'll use various products from type to time like mushroom extracts and collostrum, but I don't really consider those supplements as much as superfoods. By learning to listen to my intuition, I've found discovering what my body needs to be simple.
I am not against supplements/superfoods that are Whole Foods based and I think they are wonderful for getting back to homeostasis. Pine pollen, CBD oil, blue green algae, digestible essential oils, the list goes on. There are some great resources nature has provided to us.
In my experience, just for me, my lifestyle, honoring little rules of nature that go a long way resolves any need to supplement my diet. While I don't want to say you should do what I do, I would invite you to consider starting at the top of the pyramid, by getting sunlight, blocking blue light and eating seasonally before you spend a lot of money on supplements.
I know that's not always an option for some and it all depends on circumstance. I just want to share one thing.
I do have resistance to supplements that are not whole food based, have exogenous hormones (like commercial melatonin), or synthetic ingredients (like some commercial melatonin). It's an issue of polarity within a cell. The energy in food has a positive and negative charge - with the negative charge (electrons) coming from sunlight -and when something is made synthetically, like certain preservatives or common lab-made acids and other ingredients, they don't have sunlight (electrons), causing a loss of polarity in your cells which causes a disconnection between covalent bonds.
Think of an animal or bacteria being removed from a healthy ecosystem, like when the wolf was removed from Yellowstone and the deer became overpopulated. Or a dance floor with couples dancing and on of them being removed. I have no problem dancing by myself if my partner went to the bar, but that's not how nature works. In nature that unpaired partner tries to attach to other partners. Breaking covalent bonds has a domino effect.
This is why certain studies involving melatonin supplementation are looking into the role it can play with blindness. While I realize this can almost make no sense at first, it does when you think about dance partners. In this case the dance partners are a photoreceptor called melanopsin and vitamin A in the retina, where melatonin is originally derived.
I can gather from research, but more importantly from a lifetime of taking pills and supplements, that this kind of supplementation is not part of a healthy sleep lifestyle, both from a confidence perspective and a biological one.