- Morning → bright light → high serotonin = stable mood + sharp focus
- Evening → darkness → serotonin turns into melatonin = deep, restorative sleep
- Break the chain (blue light, stress, bad food) → low serotonin → low melatonin → bad mood + bad sleep
5 Daily Habits That Boost the Serotonin → Melatonin Pipeline
Time of Day | Do This | Why it works |
Within 30 min of waking | 10–30 min bright natural light (or 10 000 lux lamp) | Instantly raises serotonin, sets strong circadian rhythm |
Every meal | Protein (eggs, turkey, salmon) + a little carb (oats, sweet potato, fruit) | Tryptophan beats the competition and reaches the brain |
Afternoon | 5–10 min outside or movement break | Extra serotonin surge, prevents the 3 pm slump |
After sunset | All lights warm & dim + no screens 60–90 min before bed | Protects the conversion to melatonin |
30 min before bed | Calm ritual: reading, stretching, gratitude | Tells your brain “it’s safe to make melatonin now” |
- Tryptophan stars:turkey, chicken, eggs, pumpkin seeds, walnuts, salmon
- B-vitamin heroes:leafy greens, avocados, legumes, whole grains
- Magnesium-richspinach, almonds, dark chocolate, bananas
- Pro trick: always eat tryptophan WITH a small portion of carbs → insulin clears the path straight to the brai
Day | One new habit | Expected feel-by-night effect |
1 | Morning sunlight the second you wake up | Brighter mood by lunch |
2 | Protein + carb breakfast | No 11 am energy dip |
3 | No screens after 9 pm (or blue-blockers) | Fall asleep 15–30 min faster |
4 | Add pumpkin seeds or turkey to lunch | Calmer, steadier afternoon |
5 | 5-minute gratitude journal before bed | Deeper, less fragmented sleep |
6 | All lights dim & warm after sunset | Strongest melatonin surge of the week |
7 | Keep everything – this is your new normal | Wake up actually refreshed |
Open the curtains tomorrow morning the moment your eyes open — that single habit alone can raise daytime serotonin by 20–30 % for most people.
Many people notice the whole process feels smoother when they gently support the body’s natural day–night rhythm at the same time.
That’s why a simple routine with Stop Stress® Day in the morning and Stop Stress® Night in the evening has become a popular companion:
- Stop Stress Day® — provides magnesium and selected B-vitamins to support normal psychological and nervous-system function.
- Stop Stress Night® — combines valerian and hops (on-hold EU claim ID 2680) together with lemon balm (on-hold EU claim ID 2302) for natural evening calm.
Start with just one small habit tomorrow — and if you like, add the Stop Stress® duo to make the new rhythm completely effortless. Thousands already do, and the difference in daily mood and nightly sleep is immediate.
References and Further Reading
Brivibas gatve 369 k-2, Riga
t.: +371 67 323 499
hello@stopstress.de
The information on this website is provided for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease.
Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
If you are pregnant, breastfeeding, taking medication or have any medical condition, please consult your healthcare professional before use.
Learn more about our quality and manufacturing standards.