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Unlocking the power of melatonin for better sleep
Ref: 307

Date: Thu 02 Jan 2025, 17:53
Author: JOHN MARLOW


Melatonin, often referred to as the "sleep hormone," plays a crucial role in regulating the body's circadian rhythm - the internal clock that tells us when to sleep and wake up. This hormone is produced primarily by the pineal gland, a tiny pea-shaped gland located deep in the brain. Interestingly, melatonin is also found in small amounts in the gut, skin, and even the eyes, contributing to various bodily functions.

How Melatonin Affects Sleep

Melatonin helps reduce the time it takes to fall asleep and can improve sleep quality, especially for those experiencing jet lag, shift work, or sleep disorders. It's commonly used as a supplement to treat insomnia or disrupted sleep patterns. However, while melatonin can be effective, it should not replace healthy sleep habits.

Did you know? Melatonin production is influenced by darkness. As the sun sets, melatonin levels begin to rise, peaking around 2 to 4 AM. Conversely, exposure to bright light in the evening can delay melatonin release, making it harder to fall asleep.

Natural Ways to Boost Melatonin Production

To encourage natural melatonin production, consider these simple tips:

  1. Limit Exposure to Blue Light – Reduce screen time at least one hour before bed. Blue light from phones and computers can suppress melatonin production.

  2. Stick to a Sleep Schedule – Going to bed and waking up at the same time each day helps regulate your internal clock.

  3. Get Morning Sunlight – Exposure to natural light in the morning helps balance melatonin levels for better sleep at night.

  4. Create a Relaxing Bedtime Routine – Reading, meditating, or taking a warm bath can signal to your body that it’s time to rest.

  5. Reduce Stimulants – Avoid caffeine, nicotine, and large meals late in the evening.

  6. Eat Melatonin-Rich Foods – Certain foods like cherries, grapes, bananas, oats, and nuts naturally contain melatonin and can support better sleep.

Melatonin Supplements: What to Know

If considering melatonin supplements, start with a low dose (0.5 to 3 mg) about 30 minutes before bedtime. Overuse can lead to grogginess or vivid dreams. Always consult with a healthcare provider before beginning supplementation, especially if you take other medications.

Cool Fact: Melatonin supplements are often derived from plant sources or synthesized in a lab. Interestingly, tart cherry juice is one of the most natural and effective melatonin boosters.

Conclusion

Melatonin can be a helpful tool in promoting better sleep, but lifestyle adjustments often yield the best results. By creating a sleep-friendly environment and practicing good habits, you can improve both the quantity and quality of your sleep naturally. Remember, while supplements can assist, fostering natural melatonin production through healthy habits is key to long-term well-being.

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