Sleep, healthy food, exercise – these three things are very important for healthy living. Now many of us wake up at night scrolling social media, watching movies and waking up late has become a habit! Lifestyle factors also affect sleep patterns. If you sleep properly, both body and mind are good. A hormone called ‘melatonin’ regulates our sleep cycle. Let’s know how to increase the amount of this hormone for better sleep.
What exactly is melatonin?
Melatonin is a hormone produced in the pineal gland that regulates the body’s circadian rhythms, or our natural biological system of being awake or asleep. The penile gland is not active during the day. When it gets dark, melatonin increases in the body. Light decreases melatonin and we wake up.
Does sunlight play a role in melatonin production?
Yes! The eye contains some light-sensitive cells, known as photoreceptors. When the eyes detect light, especially blue or short-wavelength light, melatonin production decreases. Again after evening it increases normally. So sleep comes at night and exposure to natural light in the morning signals the body to wake up.
Why is melatonin needed?
Adequate sleep allows our body to naturally heal and repair itself. Normally, neurotransmitters and hormones are released during sleep, which keeps the body refreshed for the day. When we are not in deep sleep, our body works on restorative functions (eg tissue repair, immune system support). Some studies have shown that melatonin has anti-inflammatory properties that play a role in the healing or recovery process. It also acts as an antioxidant, helping to boost immunity. So understand how important this hormone is!
How to increase this hormone for better sleep?
Melatonin can be increased naturally by following a specific sleep routine. Eggs, milk, fish, bananas, almonds, mushrooms, walnuts help increase melatonin. Not worrying, keeping screen time limited – these will also help you maintain the biological system of sleep.
Note some things
1) Sugary food items, alcohol, caffeine, spicy food and heavy meals can disrupt the function of this sleep hormone. To maintain sleep pattern and natural body function, you must have dinner before 8 pm. Avoid high calorie intake before bed time.
2) The time of breakfast mainly depends on the lifestyle, schedule and preferences of each person. But to stay fit make it a habit to have breakfast 1/2 hour after waking up.
The necessity of sleep for healthy living cannot be overstated. Sleep deprivation inhibits glucose metabolism, increases stress hormones, and reduces focus. If sleep is good, the mind is also good, right? Make it a habit to go to bed early and wake up early. Do not take any medicine for sleep without a doctor’s advice, as it has side effects. So, look at how to increase this hormone in a natural way. Stay healthy, live happily.
