Not everyone knows that taking the right amount of sleep is necessary for everyone. And it is important to maintain a healthy routine to get melatonin in the human body which helps you to get better sleep.
Here is how it is produced:
– It is naturally produced by the body
– Comes with some foods
– Can come in the form of special medications and additives
The production of melatonin in the body
Melatonin is produced by the pineal gland (pineal gland). Considering how melatonin is produced, its production is most often associated with the pineal gland or pineal gland. Under the influence of sunlight, the amino acid tryptophan in the body is converted to serotonin, which at night already turns into melatonin. After its synthesis in the pineal gland, melatonin enters the cerebrospinal fluid and blood. Thus, for all these transformations it is necessary to carry out on the street every day for half an hour or an hour in the daytime.
The amount of hormone produced in the pineal gland depends on the time of day: at night, about 70% of all melatonin in the body is produced. It is worth mentioning that the production of melatonin in the body also depends on illumination: with excessive (daylight) lighting, hormone synthesis decreases, and with a decrease in illumination, it increases. The activity of hormone production begins around 8 pm, and the peak of its concentration, when large amounts of melatonin is produced, occurs after midnight until 4 am. Therefore, it is very important during these hours to sleep in a dark room. In an adult, about 30 micrograms of melatonin is synthesized daily.
To increase the level of melatonin produced naturally, you need to adhere to several important rules:
1) Try to go to bed until 12 a.m.
2) If there is a need to stay awake after 12 a.m., you should take care of the dim light;
3) Make sure that there is enough sleep time to restore strength;
before going to bed, turn off all light sources, pull the curtains tightly. 4) if it is impossible to turn off the light – use a mask for sleeping;
when waking up at night, do not light up, but use a night light.
Healthy sleep is a dream in the dark
Now scientists have proved that melatonin is produced not only in the human pineal gland. In addition, to ensure the processes of life and regulation of the rhythm of sleep and wakefulness, the amount of melatonin produced in the human brain would not be enough. Therefore, two components of the melatonin production system are considered: the central one – the pineal gland, where the synthesis of the sleep hormone depends on the change of light and darkness, and peripheral – the rest of the cells in which the production of melatonin is not associated with light. These cells are distributed throughout the human body: cells of the walls of the gastrointestinal tract, cells of the lungs and respiratory tract, cells of the cortical layer of the kidneys, blood cells, etc.
– Ensures the effective functioning of the endocrine system of the body
– Slows down the aging process in the body
– Helps the body adapt to changing time zones
– Stimulates the protective functions of the body’s immune system
– Has an antioxidant effect
– Helps the body fight stress and the manifestation of seasonal depression,
– Regulates the functioning of the cardiovascular system and blood pressure,
– Participates in the digestive system of the body,
– Affects the production of other hormones in the body,
– Positively affects the cells of the human brain.
The role of melatonin in the body is huge. With a lack of melatonin, a person begins to age faster: free radicals accumulate, the regulation of body weight is disrupted, which leads to obesity, women have an increased risk of early menopause, and an increased risk of developing breast cancer.
It is important to remember that melatonin does not glow in the body, i.e. sleep a few days in advance and stock up on melatonin is impossible. It is important to regularly maintain proper sleep and wakefulness and monitor your diet.
Melatonin in food
The hormone melatonin is produced in the body with a varied diet, which must contain carbohydrates, proteins, calcium, and vitamin B6. In some food products, melatonin is contained in pure form, in others – the components necessary for its synthesis.
Speaking about which foods contain melatonin in its finished form, it is worth mentioning about corn, bananas, tomatoes, rice, carrots, radishes, figs, parsley, oatmeal, nuts, barley, and raisins.
Amino acid tryptophan in large quantities is found in pumpkin, walnuts and almonds, sesame seeds, cheese, low-fat beef, and turkey meat, in chicken eggs and milk.
Vitamin B17 supplement is rich in products: bananas, walnuts, apricots, beans, sunflower seeds, lentils, red bell pepper.
A large amount of calcium is found in legumes, skim and whole milk, nuts, figs, cabbage, swede, soy, oatmeal, and other healthy foods.
It is worth noting that the production of melatonin in the body ceases with the use of alcohol, tobacco, caffeine, as well as certain medications: containing caffeine, calcium channel blockers, beta-blockers, sleeping pills, anti-inflammatory drugs, and antidepressants.