One of the best ways to combat sleep problems is to stimulate the secretion of melatonin.
This is a hormone that is responsible for regulating the cycles of day and night, or sleep-wake. Find out here what can be done to increase your production.
Popularly known as the sleep hormone, melatonin is secreted by the pineal gland, which is found in the brain.
Darkness makes the body generate more melatonin, preparing it for sleep, while light decreases its production, allowing you to be awake and perform all daily activities.
Food, including food The use of supplements can also influence the presence of melatonin in the body. For this reason, professionals usually recommend different measures to stimulate its production:
What is good to eat
The production of melatonin is You can stimulate by incorporating certain foods into your diet. While this is not a sufficient measure by itself to improve sleep quality, it is helpful.
- What foods to avoid before going to sleep
Among the best options are those rich in tryptophan , an essential amino acid (that is, it cannot be produced by the body):
- Oatmeal.
- Beef, pork, lamb or chicken.
- Spirulina.
- Nuts, especially walnuts.
- Dried herbs, such as peppermint.
- Eggs.
- Milk.
- Legumes.
- Peanuts and their butter.
- Fish.
- Cheese.
- Seafood.
- Seeds, such as those of sesame and pumpkin.
- Soybeans and its derivatives.
Once in the body, tryptophan can be converted into a molecule called 5-HTP (5-hydroxytryptophan) used to produce melatonin and serotonin (a hormone responsible for regulating appetite, digestion, mood, sexual function , memory and sleep).
Regularize sleep schedules
Going to bed and dropping out at the same time every day is a great tool to tell the body which sleep-wake cycles we want. However, if these schedules are constantly altered, melatonin secretion can be affected, worsening the quality of sleep.
To maintain regular sleep schedules you can follow these tips:
- Get rid of Distractions such as bright lights, television or computers in the bedroom.
- Avoid or limit heavy meals at night.
- Avoid or limit tobacco or caffeine, especially in the afternoon and evening.
- Avoid or limit alcoholic beverages before bedtime.
- Exercise regularly, just try not to make it too late or late at night.
- Keep the bedroom at a comfortable temperature.
- Don’t take naps after 3 p.m.
- Relax before going to bed, for example taking a bath, reading or listening to soft music.
- If after half an hour you can’t fall asleep, get up and do something relaxing.
Check exposure to blue light
Our body needs to be exposed to blue light to stimulate the production of melatonin. In this way, the brain is helped to synchronize, through the biological clock, circadian rhythms (physical and mental changes that follow a cycle of 24 hours).
A good source of blue light is the sun, so experts advise exposing yourself to sunlight for the first few morning hours. This sets in motion a set of processes that allows the body to anticipate the absence of light after a few hours, so it must secrete melatonin at the end of the day.
However, if the exposure is late, unclear, or null because we are confined at home, the production of melatonin will be lower or take longer, delaying the sleep schedule and worsening its quality.
Another aspect that can alter the production of melatonin is the overexposure to blue light , especially late at night, due to the use of certain devices that emit it, such as tablets, smartphones or led lights.
For this reason, it is advisable to limit or avoid the use of these devices at night or before sleeping, or to opt for those that allow use with greater distance, such as televisions.
Is it good to use supplements?
When melatonin levels are low, a health professional may recommend the use of supplements to cover the deficit. These products are usually safe when used under medical supervision and in the short term.
However, different side effects linked to their consumption have been recorded , including headaches, dizziness, nausea, and drowsiness. Experts warn that machines should not be operated for 4 to 5 hours after taking them, and that their use is likely to hinder pregnancy attempts.
Also not enough is known about the safety of using melatonin supplements when breastfeeding , so it is recommended to avoid its use.
In addition, melatonin supplements can interact with different medications, such as antihypertensives, antidepressants, sedatives, anticonvulsants, anticoagulants, immunosuppressants, or drugs for diabetes.
This warning also extends to people who use herbs or supplements for similar medicinal purposes, such as garlic, angelica, cloves, echinacea, ginkgo, Panax ginseng, St. John’s wort , ginger, L-arginine, willow, red clover, or vitamin B 12, among others.
To remember:
Until there is significant scientific evidence from human trials, people interested in using therapies based on herbs and supplements must be very careful.
Do not abandon or modify your medications or treatments, first talk to your doctor about the potential effects of alternative or complementary therapies.
Remember, the medicinal properties of herbs and supplements can also interact with prescription drugs, other herbs and supplements, and even alter your diet.
Sources consulted: Comprehensive Natural Medicines Database, US National Library of Medicine, Mayo Clinic, National Institute of Complementary and Alternative Medicine, Office of Dietary Supplements.