Melatonin, how to improve naturally?

Melatonin is a hormone that is naturally produced by the pineal gland in the brain. It plays a key role in regulating the body's circadian rhythms, which are the daily rhythms that control our sleep-wake cycle. Melatonin is also available as a dietary supplement and is often used as a sleep aid.

In this blog, we will explore the functions of melatonin, its role in regulating sleep, and the potential benefits and how to naturally increase the melatonin hormone.

Functions of Melatonin

Melatonin is a hormone that regulates the body's circadian rhythms. It is released in response to darkness and helps to regulate the sleep-wake cycle. Melatonin levels are highest at night and lowest during the day.

In addition to regulating the sleep-wake cycle, melatonin has other functions in the body. It is a potent antioxidant, which means it helps to protect the body from damage caused by free radicals. Melatonin also plays a role in the immune system, helping to fight off infections and other pathogens.

Melatonin also has an effect on the reproductive system. It helps to regulate the menstrual cycle in women and may play a role in fertility. In men, melatonin helps to regulate testosterone levels.

Role of Melatonin in Regulating Sleep

Melatonin plays a key role in regulating the sleep-wake cycle. The release of melatonin is triggered by darkness, which signals the brain that it is time to sleep. Melatonin levels remain elevated throughout the night, promoting deep sleep.

In the morning, as light levels increase, melatonin levels decrease, signaling the brain that it is time to wake up. This process helps to regulate the body's sleep-wake cycle and ensure that we get the right amount of sleep each night.

Melatonin Supplements for Sleep

Melatonin supplements are often used as a sleep aid. They are available over-the-counter and are generally considered safe when used as directed. However, there are some potential risks and side effects associated with taking melatonin supplements.

One potential risk of taking melatonin supplements is that they can cause drowsiness and impair your ability to perform tasks that require alertness, such as driving. It is important to avoid driving or operating heavy machinery until you know how melatonin affects you.

Melatonin supplements can also interact with other medications, including blood thinners, antidepressants, and some medications for diabetes. If you are taking any medications, it is important to talk to your doctor before taking melatonin supplements.

In addition, melatonin supplements are not recommended for everyone. They should not be taken by pregnant or breastfeeding women, children, or people with certain medical conditions, such as depression, epilepsy, or autoimmune disorders.

How to improve the melatonin naturally ?

Exposure to natural light: Getting plenty of natural light during the day can help regulate your body's production of melatonin. Try to spend some time outside each day, particularly in the morning.

Reduce exposure to blue light: Blue light from electronic devices such as phones, tablets, and computers can suppress melatonin production. Try to avoid using electronic devices for at least an hour before bedtime. There are options in new phones to automatically setting up the time duration to warm up the color( Ex: Night shift Option in iPhone)

Create a sleep-friendly environment: Keep your bedroom cool, dark, and quiet to help promote the production of melatonin. Use blackout curtains or an eye mask to block out light and reduce noise as much as possible.

Establish a bedtime routine: A consistent bedtime routine can help regulate your sleep-wake cycle and improve your body's production of melatonin. Try to go to bed and wake up at the same time every day.

Reduce stress: Stress can interfere with your body's production of melatonin. Try relaxation techniques such as meditation or deep breathing to reduce stress and promote relaxation before bedtime.

Regular Exercise : Regular exercise can help improve the quality of your sleep and promote the production of melatonin. Aim for at least 30 minutes of moderate exercise per day, but avoid vigorous exercise too close to bedtime.

Dietary changes: Certain foods contain nutrients that can support the production of melatonin, such as tryptophan, magnesium, and vitamin B6. Consider incorporating foods such as nuts, seeds, legumes, and leafy greens into your diet.

Conclusion

Melatonin is a hormone that plays a key role in regulating the body's circadian rhythms and sleep-wake cycle. It is also a potent antioxidant and has other functions in the body. Melatonin supplements are often used as a sleep aid, but they can have potential risks and side effects. As mentioned, we need to see the better natural ways we can adopt to keep our melatonin level good naturally after the sunset and sleep on time to be healthy.