Adjusting Melatonin Levels Promotes Sleep

Melatonin is the hormone responsible for regulating several biological functions. These include the process of falling asleep and waking up. So, in order to rest and avoid sleep disorders such as insomnia, regulating melatonin levels is essential.

In today’s article we present everything you need to know about this topic.

Some essential information about melatonin

First of all, we need to remember some basic information about this important hormone. Melatonin performs several functions, such as regulating the sleep cycle. It is secreted at night by the pineal gland, located in the brain.

Overnight, melatonin performs the following functions:

• Regulates heart rate and blood pressure
• Relaxes the retina
• Stimulates the elimination of free radicals

The pineal gland sends melatonin throughout the body and synchronizes the heart rhythm. When melatonin levels are normal, we can rest properly.

Problems occur when melatonin levels drop. This is usually due to poor diet, sedentary lifestyle or excessive exposure to artificial light at night. What is the consequence of these factors? Insomnia.

At the same time, melatonin stimulates the production of growth hormones and those responsible for repairing tissues and muscles. This is why children need more hours of sleep than adults, and our body “asks” us to sleep more when we are sick or overworked in the gym.

Melatonin also performs the following functions:

• It regulates appetite
• Contributes to the proper development and functioning of the testicles and ovaries
• It has a strong antioxidant effect
• It strengthens the immune system by inhibiting the action of certain viruses and bacteria

Melatonin and serotonin

Although they can be called “opposite” hormones, melatonin and serotonin work together, so the level of both substances must be normal.

• As melatonin production is stimulated by darkness, serotonin production increases in light.
• The retina can capture sunlight, which then reaches the pineal gland. When this happens, melatonin production stops and the gland begins to secrete serotonin.

When we are surrounded by darkness, the exact opposite happens.

However, we must keep in mind that artificial light cannot replace natural light. This is why we feel the need to stay home and rest in the winter, while in the summer we wake up full of energy and are more active (and temperature matters).

If the level of serotonin is too low, the body begins to crave unhealthy, high-calorie foods: cookies, candy, chocolate, ice cream, creams and more.

In contrast, melatonin deficiencies cause insomnia and other sleep disorders, while the excessive presence of this hormone causes drowsiness, apathy or weakness.

To better understand the importance of melatonin and serotonin, we need to consider another “famous” hormone: cortisol. It is also known as the “stress hormone”. As its alternative name suggests, the role of cortisol is to intensify or relieve the symptoms of stress. In addition, it has a certain impact on the processes that take place when we sleep or are awake.

When they are stressed, some people feel the need to sleep, and others fail to close their eyes at all at night. The explanation for this phenomenon is that the level of hormones responsible for rest and action is affected by cortisol.

Foods that stimulate melatonin production

A healthy diet is essential for regulating melatonin levels, so that we get the recommended 7-8 hours of sleep every night. Tropical fruits such as pineapple and citrus (especially oranges) are very useful for this purpose.

You can also help your body produce more melatonin by consuming:

• Dehydrated fruits
• Eggs
• Over
• Legume
• Oats and barley
• Maize
• Rice

To further increase your melatonin levels, consume:

• Tomatoes
• Potatoes
• Red wine
• Dairy products
• Tone

The main habits that support the regulation of melatonin levels

In addition to serving a balanced and healthy diet, we advise you to adopt the following beneficial habits to regulate your melatonin level:

1. Sleep only in dark rooms

The windows in your bedroom should have shutters and curtains that can prevent light from entering. The dim lights warn the brain that “it’s bedtime.” Thus, a dark bedroom will help you to have a more pleasant and restful sleep.

2. Don’t watch TV before bed

In addition to the light produced by the TV screen, keep in mind that certain scenes or news “wake up” the mind and prevent it from entering the state of rest.

For this reason, it is not a good idea to have a TV in the bedroom if your goal is to regulate melatonin levels. The same rule applies to mobile phones. Turn off these devices at least one hour before bedtime.

3. Don’t move at night

We all know that exercise is good for your health. But if we engage in physical activities at night, our body and mind go into a state of “alert”, which prevents us from sleeping.

It is not easy to wake up in the morning if your body does not have enough time to repair the damage caused by physical activity. So that you can rest properly, exercise before dusk.