What is melatonin and how can you regulate it to sleep better

Balanced levels of melatonin are key to being able to sleep well, rest, regulate circadian rhythms and avoid disorders such as insomnia, difficulty falling asleep or constant night waking. We tell you how this hormone works, what benefits it has in the body and how you can keep it regulated.

What is melatonin?

It is a hormone that secretes the pineal gland and regulates circadian rhythms by being responsible for the wakefulness and sleep cycle. Melatonin is synthesized from tryptophan and is produced by the body at night in the absence of light. How can this hormone suffer a mismatch? Because of stress, poor diet, the fact of undergoing artificial light at nightfall or lack of physical exercise they are causes that cause melatonin production levels to drop and that is when sleep problems, insomnia and fatigue appear the next day.


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Melatonin Functions

Melatonin balances the heart rate and blood pressure to prepare the body for sleep, thus regulating circadian rhythms. If your melatonin levels are good you will have a good rest and sleep like a baby.

Is the responsible for stimulating growth hormone and tissue repairThat is why there are times when the body needs more sleep because it needs to recover in the case of illness or physical fatigue, or develop as happens to children and adolescents who require more sleep.


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This hormone also intervenes in the hunger signal sent by the brain, is an antioxidant and strengthens the immune system, a good rest is always restorative, but our mothers and grandmothers have told us hundreds of times. It has anxiolytic and antidepressant, analgesic, anti-inflammatory effect and protects cognitive functions, in addition to reducing oxidative stress, as you will see keeping melatonin levels regulated has only advantages.

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How to regulate melatonin

If there is a mismatch and you are not getting a good night's rest You can increase melatonin levels through factors such as maintaining habits and an environment that promotes their production at night, through food or you can supplement it.

Do not exercise too late because your body will activate alert mechanisms that will require some time to relax and may alter your rest. Ideally, at nightfall you go down the pace of the day, you can take a hot bath or shower and read a book but avoid electronic devices such as smartphones, computers or tablets at night because exposing yourself to its artificial light will prevent you from segregating correct levels of melatonin and probably having sleep problems.


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You can eat foods that contain melatonin to help raise hormone levels and get a well-deserved rest. Pineapple, nuts, bananas, oats or rice are foods rich in melatonin and they will help you to fall sweetly into the arms of Morpheus.

The Melatonin supplements are also very effective for those times when you have trouble falling asleep Or you are having bad nights. Let no one steal your dream.

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