Are you struggling to get a good night's sleep? If so, you are not alone. Millions of people suffer from sleep-related problems, such as insomnia, which can negatively affect daily life. Luckily, there is a natural hormone called melatonin that can help solve the problem.
You don't know what it's for and why it's produced?
In this article, we'll uncover this precious hormone, explore its role in regulating sleep, and understand how it can help you get the rest you deserve.
What is Melatonin?
Melatonin is a hormone that is naturally produced by the pineal gland in the brain. It plays a critical role in regulating the body's circadian rhythm, which is the internal biological clock that regulates the sleep-wake cycle. Its production is affected by exposure to light, which means that the body produces more melatonin at night when it's dark and less during the day when it's bright.
How can it affect the quality of sleep? According to studies conducted on the hormone and its link with sleep, it improves its quality in several ways. First, it promotes relaxation by reducing the time it takes to fall asleep, making it easier for anyone to fall asleep. It can also increase the duration of deep sleep, the most restorative stage. As a result, you wake up much more refreshed and energized.
Finally, it also helps regulate body temperature, which can have a significant impact on sleep quality. The body's temperature naturally drops at night, signaling it's time to sleep. Melatonin helps facilitate this process by lowering your body temperature and keeping it low throughout the night.
Why keep melatonin at high levels
A lack of quality sleep can have adverse health effects, including an increased risk of chronic diseases such as obesity, depression and heart disease. That is why it becomes even more important to produce it in sufficient quantities to improve general well-being.
The benefits of melatonin can be grouped into 5 salient points that you must keep in mind:
- Regulate the sleep-wake cycle. Melatonin helps regulate the body's circadian rhythm, helping to establish a regular sleep-wake cycle.
- Improve sleep quality by reducing the time it takes to fall asleep and increasing the total time you sleep.
- It reduces insomnia, especially in patients suffering from sleep disorders.
- It reduces the symptoms of jet lag, such as fatigue and insomnia.
- It has antioxidant properties, which may help reduce the risk of chronic diseases such as obesity and heart disease.
However, melatonin alone is not enough! Sleep can also be facilitated by a comfortable mattress, capable of supporting the back and maintaining a correct position during the night, and a comfortable pillow, capable of supporting the head and neck, reducing muscle tension.
10 tips to increase melatonin levels
There are several things that can be done to increase melatonin levels. Here are some valuable suggestions:
- Try to maintain a regular sleep schedule by going to bed and waking up at the same times every day, even on weekends. This helps regulate the body's circadian rhythm and can improve melatonin production.
- Reduce blue light. Avoid looking at your computer or smartphone screen before bed, as blue light can disrupt melatonin production.
- Create a relaxing and comfortable sleeping environment in your bedroom.
- Maintain an adequate room temperature: a room that is too hot or too cold can disturb sleep.
- Increase exposure to natural light during the day to promote melatonin production at night.
- Avoid drinking alcohol before sleeping. Alcohol can disrupt melatonin production and disrupt sleep.
- Wear comfortable, breathable pajamas to maintain a comfortable body temperature at night.
- Relax your muscles before bed: Try doing some muscle relaxation exercises or yoga to reduce stress and promote sleep.
- Follow a balanced and healthy diet: avoid heavy and too spicy meals before going to bed, but prefer light and easily digestible foods.
- Eliminate background noise: Use earplugs or white noise to isolate yourself from external noise.
Finally, consider hiring melatonin supplements, available without a prescription. They can be an effective way to increase melatonin levels in a natural and harmless way.
The role of melatonin in our lives is now clear, as a natural hormone capable of helping to improve the quality of sleep by regulating the circadian rhythm and promoting relaxation. Taking steps to increase its levels, such as maintaining a consistent and routine sleep schedule, increasing exposure to natural light, and taking appropriate supplements, can improve the quality of your sleep and make you wake up feeling healthier. However, if the problem persists despite the prescribed precautions, it is advisable to speak with your doctor to determine if melatonin supplements could be suitable for you or if other more impactful solutions are needed.