Melatonin is a natural hormone that is released from a small gland within the brain known as the pineal gland. Melatonin is known to be responsible for the regulation of our internal body clock, referred to as the circadian rhythm and regulates female’s reproductive hormones. However, science is now discovering that this is only one of the many benefits adequate Melatonin levels have in the body.
- Insomnia: Boosting melatonin levels appears to reduce the time it takes for individuals to fall asleep, increase the number of sleeping hours and boost daytime alertness.
- Menopause: Increasing melatonin may also benefit woman suffering from disordered sleep during the time of menopause.
- Breast Health: Melatonin appears to be protective against breast cancer. Several studies suggest that low melatonin levels may be associated with breast cancer. Further, several preliminary studies suggest that melatonin may strengthen the effect of chemotherapy drugs.
- Prostate Heath: Studies show that men with prostate cancer have lower melatonin levels than men without the disease.
Melatonin levels appear to naturally decline as we age. Read on to find out how you can naturally boost the levels of this important hormone in your body.
1. Avoid Exposure to Bright Lights at Night
Nighttime light exposure disrupts melatonin production and interferes with sleep. We recommend dimming the lights, avoiding looking at TV, computer and smart phone screens 1 hour before going to bed. This also applies for if you wake during the middle of the night, use dim light and avoid putting on bright overhead lights.
2. Expose Yourself to Sunlight During Your Waking Hours.
Nighttime night interferes with melatonin production, however inadequate exposure to light in the daytime also disrupts the body’s natural melatonin cycles. Make time to get outside in the sunshine during the day, or sit in a sunny window when you can.
3. Melatonin-Boosting Foods in Your Daily Diet.
By increasing the substrates necessary to produce melatonin through food, you can naturally increase the production of our this important hormone in our bodies. Make sure that you are consuming adequate protein (especially in the morning) and foods with calcium and magnesium. Good choices include seeds and dark leafy green vegetables.
4. Consider Supplementing with Melatonin
The dose of melatonin required will vary from for each individual and it is best to consult your Naturopathic doctor before taking melatonin. Melatonin should always be taken 30 minutes to one hour before bedtime, preferably on an empty stomach. Melatonin should not be used by anyone who is pregnant or nursing or before driving a vehicle.
If you are interested in having a Naturopathic Doctor come into your place of work for a interactive wellness seminar or for Naturopathic treatment in the comfort of your own office, please check out http://www.infusionhealth.ca or contact firstname.lastname@example.org.
Dr. Emily Lipinski, ND