Naturally hack the melatonin level
We now know that your melatonin level determines your sleep quality. You can also boost your natural melatonin production in the pineal gland of your brain. With the following 3 tips you will improve your sleep and chop your melatonin.
1. Eliminate light sources and use a blue-blocker
Light off, is the motto. Did you know that there are also light receptors in your skin that send signals to your brain? Therefore, it is not enough to wear a sleep mask. It is best to sleep in as dark a room as possible. Studies by Harvard University have shown that the level of melatonin in the blood may be as much as 50% lower when it is lit while sleeping.
Definitely not recommended and certainly not relaxing!
You still read the latest news in bed and watch a series on the laptop? You better take care not to expose yourself to artificial, blue light at least 1 hour before you go to bed, because the blue light is stimulating and makes you awake. Another study from Harvard University found that devices in the bedroom emitting the blue light can confuse the sleep-wake cycle and reduce the number of REM phases.
The blue light inhibits the production of melatonin and enhances it Production of cortisol. It makes the feeling of tiredness disappear and ensures that your sleep time increases. Risk as no sleep disturbances by blue light, but use Blue-blocker or just grab again to a book. Learn more about blue light in our sleep guide.
2. When and not how long sleep
If you want high-quality, good sleep, you should make sure to go to bed early. The so-called “royal sleep” is between 2200 hours and 0200 hours. During this period, the most beneficial hormone secretion takes place – in other words, the hormone melatonin is the most concentrated during this period.
Research has suggested that royal sleep is a natural function of nature to adapt to the rhythm of light and dark. For example, a study by the National Cancer Institute at Oxford University shows that nurses who work regularly at night and live against the natural rhythm of nature have a greater risk of disease.
Immediately after falling asleep, the secretion of the growth hormone Somatropin is at it’s highest. It positively influences the regeneration of your body cells and is a natural makeover. Royal sleep is, in a sense, the best anti-aging program you can get and will make sure you have the power right the next morning!
3. Eat smarter, sleep better
Eating and good sleep are related, because the stomach and intestines are not just there to digest your dinner. There are about 30 different neurotransmitters in the gut, about the same as in the brain. Did you know that 95% of your hormones are produced in the gut? That is why the digestive tract has been given the name “The second brain”.
In addition to the many neurotransmitters, the intestine can produce one thing above all else: melatonin, and many more than the brain! For an optimal production of melatonin, your gut must be fine and the colonization of your gut with good intestinal bacteria is important. You can achieve this by probiotics or by the right diet. In principle, every industrially manufactured food contains harmful substances. The more natural and rich in vitamins, the better for the balance of your intestines and thus for your good sleep.
Particularly good foods containing melatonin are e.g. Pistachios or cherries. It is still important when it is eaten. If we eat late and above all a lot of carbohydrates before going to bed, insulin levels rise massively. A study from Sydney University shows that about 4 hours before sleep, no large amounts of carbohydrates should be eaten, otherwise there is an increase in the time to fall asleep and a reduction in the REM phases
Take Home Message # 5:
Light, Sport, Food, Time. There are plenty of ways to improve your sleep and melatonin production. The changes do not necessarily have to be huge. However, any small improvement can help your sleep quality improve step by step. Just try it out and test sleep as the secret ingredient for more power and performance!