A higher level of melatonin production can lead to better sleep. Learn how to increase the production of this hormone within your body to ensure an unwinding night’s sleep.
Melatonin is a necessary ingredient to restful sleep. The body naturally produces this hormone. As it gets dark outside, melatonin levels are elevated, which signals to our body that it’s time to fall asleep. Melatonin, a sleep hormone, is created in the pineal gland of the brain as a reaction to dark. It circulates throughout the bloodstream and works with brain receptors to reduce the activity of nerves and promotes relaxation. To get the best sleep possible Melatonin helps make it possible for us to sleep quickly and get up less often. It regulates the body’s inherent circadian rhythm that is an ongoing cycle that runs for 24 hours of wakefulness and sleep.
The Dr. Joseph Mercola, Osteopathic Physician, offered six suggestions to boost melatonin production and get better sleep in a recent Instagram post.
- Get sunlight
At minimum 15 minutes of sunshine each day. This regulates melatonin production by reducing levels of it which makes you feel more awake throughout the day and better sleep at night.
- Doze in a dark space
This will enhance your sleeping quality because your body makes and releases melanin in the darkness.
- Cut back on caffeine
The consumption of caffeine at night may be more harmful than beneficial. To get better sleep at night, you should avoid drinking drinks and foods that contain caffeine following lunch.
- Reduce the time you spend on screens at night.
Remove your laptops and computers. equipment off at least one hour before you go to bed. The white and blue wavelengths that these devices emit can alter the production of melatonin.
- Manage your stress
Cortisol, the stress hormone, may block the release of the hormone norepinephrine. This in turn inhibits consequently the release of Melatonin. If melatonin levels are elevated cortisol levels should be lower and the reverse is true. Melatonin and cortisol are in opposite relationship. The capacity of our body to sleep is affected by one or the other in equilibrium.
- Eat magnesium-rich foods
This nutrient plays an important role in reducing brain activity at the night. Avocados are a great source, as are pumpkin seeds, almonds as well as green leafy veggies.
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