Getting quality sleep each night typically depends on many small but important decisions that you make throughout the day — such as eating nutritious food, exercising regularly, managing stress and light exposure, as well as going to bed at the same time each night. Individually and collectively, these factors all contribute to your body’s ability to produce melatonin – a naturally occurring hormone that regulates the onset of [your] sleep. Research in chronobiology has shown that maintaining melatonin cycles is essential for your overall health.