Isn’t it strange that most of you tend to feel your eyelids drooping once it passes midnight, and wake up at dawn?
Well, what do you think is the reason behind the sudden feeling of sleepiness?
It’s melatonin, also known as the darkness hormone. Now, there is a very interesting relation between melatonin and sleep. This hormone functions by its stimulation with light and dark. Exposure to light stimulates a nerve pathway to the brain’s hypothalamus, where the suprachiasmatic nucleus (SCN) instigates signals that control the hormone’s production.
While with the cessation of light, the SCN stimulates the pineal gland which becomes active and secretes melatonin. Now, this hormone is responsible for regulating the circadian rhythm which is the body clock. Here is a brief discussion on melatonin and sleep.
Melatonin as a bringer on of sleep
Melatonin supply changes with time; the reason is the pineal gland is age-calcified. Initially, the melatonin production reaches its peak when a human reaches the age of 6 and slowly starts diminishing post-puberty. A healthy human adult has melatonin køb levels which are 8-10 times more potent during the night, whereas old men suffer from low levels of melatonin.
However, often adverse conditions cater to causing sleep deprivation. This is the case of shift workers, travelers and people who have insomnia. But, even such conditions can be solved with melatonin supplements.
In the case of shift workers, who have to work long nights, balance is essential to maintain regular body’s health. They can, therefore, use over the counter melatonin and start with a dose of 1mg. If the conditions don’t subside, then they can move up to 3mg.
Nonetheless, people dealing with insomnia can use melatonin supplements. These sleeping aids are not sleeping pills; they are just the bringer of sleep; they don’t react with the body and promote prolonged hours of sleep. So, for patients who are looking to maintain a routine can use these supplements for inducing sleep.
Bring on sleep
Studies have shown melatonin sleeping aids can further help insomnia patients by inducing their minds with a sense of tranquility that helps bring in sleep easily. Now, if you’re wondering if it’s possible to boost melatonin in the body without medication, there is! Check out these tips for naturally boosting melatonin levels-
- Avoid LED lights. Studies have shown that blue lights dim the production of melatonin. Now, the earth produces 25% blue light while LED lights emit 35% blue light which can inhibit the production of the hormone.
- Consume food rich in tryptophan; this hormone secretes serotonin which aids in melatonin production. Foods like milk, eggs turnkey and cherries are a good option.
- Regulate your coffee intake, or take it decaf. While coffee beans have melatonin, the caffeine can prevent the production of the hormone.
- Studies have found that melatonin requires a stable mind to function; therefore it is advised to meditate for boosting the production of this hormone.
In conclusion, for a body to function properly adequate amount of sleep is mandatory. Therefore, if you’re facing issues going to bed, try using the above-mentioned pointers to hike your melatonin production. However, for issues like sleep disorders and insomnia consult a doctor.
Hope you had your queries solved! Good luck.