18 Oct How are sleep and melatonin related? Read all about the sleep hormone here!
The human body has 50 different types of hormones that help in carrying out day-to-day processes. Melatonin is the sleep hormone. It is an important component in the body’s sleep-wake cycle. Its production rises in the nighttime darkness, encouraging restful sleep and assisting in the synchronization of our circadian cycle.
While our body produces the hormone naturally, sometimes, due to various factors, there can be a need to take melatonin supplements. Going further, we’ll learn what is melatonin and how is it related to sleep. Also, you’ll get to know some natural sources of the hormone and what supplements to take, if need be.
What is melatonin?
Melatonin is a naturally occurring hormone generated by the pineal gland in the brain and released into circulation. The pineal gland produces melatonin in response to darkness, but it stops generating it when exposed to light.
As a result, melatonin aids in the regulation of our circadian rhythm and the synchronizationn of our sleep-wake cycle with the hours of the day and night. It eases the transition to sleep and promotes consistent, high-quality sleep as a result.
Basically, it tells your body when it is time to head to bed!
Factors affecting melatonin production in the body
Many factors affect or hinder the production of the melatonin hormone. These are:
- Screen time: Since the production of this hormone is related to dim light, increased use of a laptop, mobile, and other electronic devices hinder the process.
- Age: Generally, the amount of melatonin produced in the body decreases with age. That is why some aged people have trouble falling asleep.
- Stress: Stress is the biggest factor for any change that occurs in your body, mentally and physically. The rise of the stress hormone interferes with the quality of sleep.
- Shift-related work: Being up and working at odd hours, especially at night time is also a big contributor to decreased production of melatonin. Your body gets used to being awake at night and then during the daytime, due to natural light, it becomes hard to fall asleep.
Natural sources of melatonin
Milk: Warm milk has long been used as a sleep aid, so it’s no surprise that it’s high in melatonin. If you can handle dairy, it might be an excellent alternative.
Fish: Melatonin is more abundant in fish than in other foods. Oily fish, such as salmon and sardines, are the ideal choices since they are high in omega-3 fatty acids.
Nuts: Melatonin is abundant in most nuts. Almonds and pistachios are among the highest. Nuts are also high in antioxidants, healthful omega-3 fatty acids, and minerals.
Goji Berries: Goji berries, native to a Chinese plant, have been promoted for their anti-aging properties. They’re also strong in melatonin, which may help you sleep better.
Melatonin supplements: NanoVeda’s expert formulation
The next best alternative to natural sources is supplements made from natural sources! That’s where NanoVeda’s Sleep Strips come in. These strips are an ayurvedic blend of Valerian, Melatonin, and Vitamin B6.
Valerian herb is known for its mild sleep-inducing properties while Vitamin B6 further produces melatonin and serotonin for a peaceful sleep. When you take one strip at night, it helps you get a sound sleep.