Turn off the light and turn on your melatonin!

To people who suffer from insomnia sometimes they are prescribed anxiolytics or hypnotics, which increase the amount of sleep, but have side effects.

stimulate the production of the hormone melatonin it is a safer strategy to influence the physiological rhythm of nocturnal sleep.

The secretion of the hormone melatonin in the pineal gland conditions the quality and depth of sleep. Under normal physiological conditions, it begins to secrete as soon as we turn off the light and close our eyes to fall asleep.

How to produce more melatonin to sleep better

To favor the process of melatonin production, tranquility and a relaxation that suppresses the sympathetic nervous tone, the one that predominates in daytime activities, and not having taken stimulants (cola, caffeinated drinks…).

an excess of light in the hours before rest or during the night, cell phone emissions and electromagnetic fields can also affect hormone production.

It is more advisable sleep in the dark. Bright, visible light at night again stimulates the sympathetic nervous system and rapidly suppresses melatonin secretion.

The color of light influences in the secretion of melatonin. The blue light, which corresponds to a wave with short length, is capable of suppressing melatonin at low intensities. This type of light dominates the LED screens of mobile phones, tablets and televisions.

The Red light low intensity, on the other hand, is recommended in sleep research studies. The use of lights of this color in the bedroom, corridors and bathroom (for when it is necessary to turn on the light at night) is recommended for people whose sleep is fragile.

When the light intensity is higherit makes no difference whether it is red or blue, since it inhibits the secretion of melatonin in both cases.

The electromagnetic fields Produced, for example, by mobile and wireless telephones or Wi-Fi networks, they also interfere with the sleep rhythm through mechanisms such as the alteration of calcium ions on the surface of cells.

In addition to worsening sleep quality, alert behavior and next-day mood will worsen. It is advisable disconnect mobiles and wifi at nightespecially in houses where children or people with fragile sleep live.

The foods richest in melatonin

Although melatonin, necessary for sleep and rest, is produced by the body itself, some food contain it and contribute to a good sleep. It can also be taken as a supplement.

He corn contains between 60 and 150 mcg per 100 g. Other cereals with melatonin are rice, oats and barley.

The dry seeds Some fruits and vegetables are rich in melatonin, such as watermelon and pumpkin.

The walnuts they abound in sleep hormone, as they contain up to 90 mcg in 30 g.

The apples, pomegranates, bananas and especially cherries of the acid Montmorency and Balaton varieties (up to 1.3 mg in 100 g). Between the vegetables and vegetables onions and tomatoes stand out. the root of ginger It is rich in melatonin.

Low levels can be controlled by taking it as supplement in doses of 3-5 mg, half an hour before bedtime. A doctor should adjust the dose based on age.