How To Naturally Raise Melatonin Levels for a Better Sleep
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Spending a lot of time staring at screens – on computers, phones, iPads – consumes many hours and can lead to sleep desruption.
Recently, researchers have discovered how certain cells in the eye process ambient light which reset our circadian rhythms.
When these cells are exposed to artificial light late into the night, our internal clocks can get confused, resulting in a host of health issues. - Salk Institute
Salk scientists Ludovic Mure and Satchin Panda uncover how certain retinal cells respond to artificial illumination.
The results, published November 27, 2018, in Cell Reports1, may help lead to new treatments for migraines, insomnia, jet lag and circadian rhythm disorders, which have been tied to cognitive dysfunction, cancer, obesity, insulin resistance, metabolic syndrome and more.
“We are continuously exposed to artificial light, whether from screen time, spending the day indoors or staying awake late at night,” says Salk Professor Satchin Panda, senior author of the study.2
“This lifestyle causes disruptions to our circadian rhythms and has deleterious consequences on health.”
How to Naturally Raise Melatonin Levels for a Better Sleep?
Metlatonin production must be encouraged actively by adopting a particular lfiestyle. Here are a few tips illuminating some of the lifestyle changes that should naturally raise your melatonin production and provide a much more fulfilling sleep experience.
Turn off the lights, routers, laptops, blinking lights, and nightlights. Remove all source of lighting from your sleeping environment. A sleep mask is another option if it’s not possible to completely darken your sleeping area.
Do not watch TV, or look at the phone or a computer screen for about an hour before sleepy time. Doing so will keep the pineal gland deactivated as long as there is light. This will discourage melatonin production. Instead of looking at a screen, look at the page of a book instead! Reading will also help to put the mind at ease from the daily grind of life.
Try not to turn on the light when you need to get up and go to the restroom or get some water in the middle of the night. Try having a very dim light, enough only to see where you’re going so you wont’ falter your step and fall or bump into anything.
Drink Milk before bed, as it contains tryptophan which turns into melatonin.
You can also try Melatonin supplements from Amazon or the local pharmacy. I personally find 10mg melatonin tablets to do the trick.
Melatonin coupled with a sleep mask provides an wonderfully deep sleep.
- https://www.cell.com/cell-reports/fulltext/S2211-1247(18)31754-6 - Ludovic S. Mure, Megumi Hatori, Kiersten Ruda, Giorgia Benegiamo, James Demas, Satchidananda Panda. Sustained Melanopsin Photoresponse Is Supported by Specific Roles of β-Arrestin 1 and 2 in Deactivation and Regeneration of Photopigment. Cell Reports, 2018; 25 (9): 2497 DOI: 10.1016/j.celrep.2018.11.008 [return]
- https://www.sciencedaily.com/releases/2018/11/181127111044.htm [return]