That’s you need to learn about melatonin

What is melatonin?

Melatonin, or N-acetyl-5-methoxytryptamine, is a hormone primarily produced by the pineal gland (other organs of the body include the eyes, gastrointestinal tract, bones, skin, lymphocytes, platelets, and the thymus gland) , can also produce melatonin, but in very small amounts.

The human brain typically starts producing melatonin at 9 or 10 pm, when most people go to bed. As the production of melatonin increases, the body will begin to realize that it is time to go to bed, reminding you to go to bed at an ideal time. This process is related to how long your body is exposed to light, especially at night, because the production of melatonin is closely related to the amount of light you absorb.

If you’re still awake at night, such as from electronic devices, the light they emit can hinder your body’s ability to produce melatonin. It’s best to stop using electronic devices an hour before bedtime to help increase melatonin production and maintain a steady circadian rhythm. People who work night shifts often have problems with biological clock disorders because they work in bright light at night, and the secretion of melatonin is not normal.

The three main functions of melatonin

What does melatonin actually do? In published research, it was found to have three main functions:

1) Regulate circadian rhythms. Melatonin helps you sleep by telling your body that it’s ready to go to sleep, setting up a normal and good biological clock. In this function, melatonin is a hormone that “hints” your body to prepare for sleep, but it’s not the substance that actually puts you to sleep.

2) Antioxidant. Studies have found that melatonin not only affects your biological clock, but also promotes health as an antioxidant, supports brain, cardiovascular and gastrointestinal health, and in some cases, even acts as an anti-cancer agent tool.

3) Strengthen the immune system. Melatonin may benefit the immune system in many ways. In one study, researchers believe melatonin could help improve the treatment of bacterial diseases such as tuberculosis. In another study, melatonin was identified as a potential tool against inflammation, autoimmune disease and type 1 diabetes.

How to increase melatonin levels naturally

According to the Centers for Disease Control and Prevention (CDC), approximately 50 to 70 million Americans suffer from sleep disturbances or insomnia. Many of them have adopted various treatments, such as changing their living habits, daily behavior, surrounding environment, etc., in the hope of getting a good night’s sleep. The first thing to do in all measures is to ensure that the body produces enough melatonin.

It is very important to naturally increase melatonin levels to help the body function properly independent of external factors. So don’t rush to supplement melatonin from the outside world, first try to change your lifestyle and increase the secretion of melatonin yourself. Here are some suggestions:

(1) Avoid using electronic devices one hour before going to bed. Electronic devices like cell phones, TVs, computers emit blue light that tricks your body into still being daytime. So avoiding electronic devices an hour before bed will help your body secrete melatonin so you can sleep at the scheduled time.

(2) absorb enough sunlight during the day. Sun exposure in the morning or noon will help your body reduce melatonin production during the day, so that when night comes, the pineal gland produces enough melatonin to promote sleep.

(3) Try to sleep in complete darkness. If possible, try to improve sleep therapy by eliminating any possible light sources from the room. Even very little light can affect the secretion of melatonin and make you sleep late. Place possible light sources at least 3 feet away from the bed, or use blackout curtains.

(4) Remove possible electromagnetic fields in the bedroom. Electromagnetic waves from certain devices, such as routers, can interfere with the pineal gland’s secretion of melatonin. Ideally, you should turn off your wireless router, and other wireless devices connected to the Internet, before bed.

(5) If a night light is required, use a low-power yellow, orange or red bulb. Low-wattage yellow, orange, or red bulbs don’t interfere with melatonin production the way white and blue bulbs do.

(6) Wear anti-blue light glasses. This special device prevents the eyes from absorbing blue light (blue light affects melatonin levels). This can be a useful tool if you are constantly surrounded by artificial light sources.

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