Sleep Hormones: What You Didn't Know
Various factors influence the production of melatonin; the hormone responsible for making you fall asleep at night. Below, we explain what constitutes a good 'melatonin diet', what you should avoid eating, and what other factors affect your sleep hormones.
Negative Influences
Habits such as smoking and intensive training can negatively affect melatonin production. Exercise is generally good for melatonin production, but don't overdo it. Additionally, insufficient sunlight, ageing, and shift work often have an adverse effect.
Moreover, certain medications, as well as the bright light from your computer or phone, can negatively impact melatonin production. Fortunately, there are programmes like f.lux that give your screen a red tint in the evening. This way, it doesn't interfere with melatonin production. justgetflux.com
Dietary Habits
What you eat affects melatonin production. Foods containing tryptophan contribute to the substances used in melatonin production. These are found in eggs, cheese, milk, chicken, and tuna. Tryptophan leads to serotonin, which is then converted into melatonin.
Foods rich in antioxidants enhance melatonin's effectiveness. Antioxidants is a collective term for substances like vitamins E and C, trace elements such as selenium, and bioactive substances (e.g., beta-carotene) found in fruits and vegetables. For optimal melatonin production, ensure you get exercise, tryptophan, and antioxidants.
Foods to Stimulate
Vitamin E: beets, beans, brown rice, dark leafy greens, grains, nuts, wheat germ, sweet potatoes, seeds.
Vitamin C: kiwis, mangoes, citrus fruits, strawberries, tomatoes, peppers.
Beta-carotene: carrots, Brussels sprouts, broccoli, cabbages, kale, rutabaga, spinach, nectarines, peaches.
Selenium: fish and shellfish, lean red meat, dairy products, whole grain products.
Rhythm
Signs of melatonin deficiency include feeling sleepy during the day, reduced concentration, and mood swings. Your body thrives on rhythm, and even sleeping in on weekends can disrupt this rhythm.
Supplements
If you suspect a melatonin deficiency, consider taking a supplement shortly before bedtime. Melatonin contributes to falling asleep faster*. * from 1 mg
Reducing Jet Lag
Did you know that melatonin helps alleviate jet lag experiences*? You can read more about jet lag here.
* The beneficial effect is obtained with a minimum intake of 0.5 mg shortly before bedtime on the first travel day and a few days after arriving at the destination.
Usage
Take shortly (1 to 2 hours) before going to bed. Use is not recommended unless otherwise advised:
• For children under 12 years
• During pregnancy and breastfeeding
• For a continuous period longer than 3 weeks
• When using medications that affect the brain
Want to know everything about how to best reduce jet lag? Look here
Author: Sanne van der Rijt
