Adjusting Melatonin Levels for a Perfect Sleep

Darkness sends a signal to the brain, letting it know that it’s time to go to bed. It is highly recommended to avoid exposure to a lot of light (especially the blue light from your phone or TV) before bedtime.

Melatonin is the hormone responsible for regulating many biological functions of our bodies. These include sleeping and awakening. So to in order to properly rest and avoid sleep issues like insomnia, keeping a balanced melatonin level is a must.

In today’s article, we are going to present you with everything you need to know about this essential hormone.

Essential information about melatonin

Melatonin performs several functions, such as adjusting the sleep cycle. It is secreted by the pineal gland, located in the brain.

Overnight, melatonin performs the following functions:

  • Regulates heartbeats and blood pressure
  • Relaxes the retina
  • Stimulates the removal of free radicals

A normal level of melatonin allows us to get proper sleep, maintaining a stabilized heart beat rate.

When melatonin levels drop, it is not uncommon to see certain health issues arise. Usually, this happens due to unhealthy diet plans, having a sedentary lifestyle or getting excessive exposure to artificial light throughout the night. The consequence? Insomnia.

At the same time, melatonin stimulates the production of growth hormones and of those responsible for regenerating muscle tissue. That’s why children need more hours of sleep than adults, and why our body “asks” us to sleep longer when we are ill or over-exercise in the gym.

Melatonin also performs the following functions:

  • Adjusting your appetite
  • Contributing to the proper development and functioning of the testicles and ovaries
  • It has a strong antioxidant effect
  • Strengthens the immune system by combating certain viruses and bacteria

Melatonin and serotonin

Although they can be called “opposite” hormones, melatonin and serotonin act together. That’s why you want to have both substances under balanced levels.

While melatonin production is stimulated by darkness, serotonin generally increases under natural light.

The retina captures sunlight, which then reaches the pineal gland. When this occurs, the production of melatonin stops and the gland begins to secrete serotonin.

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

However, it is worth mentioning that artificial light cannot replace natural light. That is why we sometimes feel the need to stay at home and get a lot of rest during the winter, while in the summer we wake up feeling full of energy and much more active (the temperature plays a role, too).

If the serotonin level is low, the body starts to crave unhealthy foods rich in calories, like cookies, candies, chocolate – you get the point.

Melatonin deficiencies, on the other hand, cause insomnia and other sleep disorders, while secreting this hormone in excess causes drowsiness, apathy and fatigue.

In order to better understand the importance of melatonin and serotonin, we need to take into account another famous hormone: cortisol. It is also known as the “stress hormone”. The main purpose of cortisol is to balance the stress levels. In addition, it has an impact on various processes that occur when we are sleeping.

When stressed, some people feel the need to sleep a lot, while others simply can’t close their eyes during the night. The explanation for this strange behavior is that the level of the hormones responsible for resting is affected by cortisol.

Foods that stimulate melatonin production

A healthy diet is essential for regulating melatonin levels in order to 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
  • Rice
  • Tomatoes
  • Potatoes
  • Red wine
  • Dairy products
  • Tuna

In order to properly balance your melatonin and serotonin levels, it’s highly recommended to make sure that there’s no light around you when you sleep, and avoid as much as possible any contact with screens (such as TV or your mobile phone) at least one hour before going to bed. Light exercising  throughout the day has also been known to boost serotonin levels.

Getting enough sleep is essential for the proper functioning of our organisms. And it’s not only about how much sleep you get, the quality of your sleep also plays a huge role in your well-being.




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