Melatonin, What is it for, and Why is it help you Sleep Well?
We are increasingly concerned about the effects of technology on our bodies. How is it related to melatonin, a hormone associated with the sleep cycle?
The human body remains a great mystery to science. We do not know many of the mechanisms that regulate such essential aspects as aging, sleep cycles, mental illness, or the control of stress and anxiety.
One of the fascinating mysteries that slowly begins to be revealed is that of the melatonin. It affects the sleep cycle, aging, immune defenses, and slows disease progression, such as AIDS or cancer.
Melatonin is a hormone that activates the dark. Our body secretes it at night when there is no light, and it slows down during the day. This operation conflicts with our modern rhythm of life, which takes away hours of sleep and deprives us of the absence of light, due to the screens of mobile phones, tablets, and computers, affecting our health:
We will discover how melatonin works and recover our body’s natural levels if we sense that they are lower than usual (or our doctor confirms it).
What is melatonin?
It is a hormone produced in the pineal gland, located in the center of the head. It depends on a section of the hypothalamus that receives information from the retina, so it is affected by light. It is generated when the eyes detect darkness, mainly when we are sleeping, decreasing the segregation during the day.
Animals and plants also produce this hormone. It is known that the body uses it to regulate the daily sleep cycle and that the amount of melatonin that we pay drops sharply after the age of 30. This could be the cause of children and young people falling asleep quickly, while as age increases, it becomes more difficult to fall asleep.
Melatonin also reduces the rate of oxidation of cells; that is, it slows down aging. On the contrary, its absence can accelerate it.
Finally, we know that it strengthens the immune defenses. Various medical studies have found that it can slow down diseases such as AIDS, preventing cancer, cardiovascular diseases, and others associated with aging, reducing migraines and headaches.
In summary, the secretion of melatonin is regulated by the light that enters through our retinas; it is also affected by stress and age. It affects workers with shift changes or who travel a lot and suffer from jet lag. Also, it is beginning to be verified that the light emitted by screens (incredibly blue light), when used at night, alters the secretion of melatonin. What can we do to prevent it?
How to prevent melatonin deficiency
Fortunately, it is easy to prevent some of the causes that reduce the production of this hormone. Here are some tips.
The orderly rhythm of life
Try to maintain regularity at bedtime. Always try to go to bed at a similar time, and sleep the same number of hours. Preferably with the natural cycles of the day, that is, sleeping when there is no sunlight.
8 hours of sleep a day
We have seen that melatonin is produced when we are asleep. If you sleep for a few hours, less amount is secreted, causing the problems mentioned. Sleeping eight hours a day has many benefits, and this is one of them.
Darken the bedroom
Turn off any light, appliance, pilot, or any other object that produces light while you sleep. If the mobile activates the screen or flashing light when you receive a message, deactivate it.
Wear an eye mask
Your partner gets up often to the bathroom, or has other schedules and usually turns on the light while you sleep, it is advisable to wear a mask.
Control the screens
More and more experts advise not to go to sleep immediately after using the mobile or the computer. Wait at least 15 minutes, although at least one hour is advisable.
Some smartphones or monitors have a night use mode that reduces blue light, precisely so as not to interfere with sleep cycles. Activate it at night.
If you like to read an ebook before going to bed, use a Kindle-type eBook-reader instead of a tablet or smartphone since its electronic ink screen does not emit brightness, and the light does not point to the face, but the sides of the screen. Super P Force and Super vidalista are also recommended for those who are suffering from premature ejaculation due to ED.
Wear amber glasses
You cannot avoid doing it before going to sleep; you can use protective glasses for computers that filter blue light and facilitate vision. The leading brands have some model, but there are also specialized firms such as Gunnar Optiks :
They have a yellow tint because they filter 65% of the blue light, the most annoying to the eye, and block the brightest light. They also facilitate focus and blur the pixels of the letters, reducing the workload on our eyes.
How to restore melatonin levels
If you have symptoms of insomnia, irritation, depression, fatigue, low defenses, you may suffer from a melatonin deficiency. Or maybe your doctor has told you. Fortunately, there are ways to facilitate the production of the hormone.
Some foods are known to act as catalysts to produce more melatonin. They are potatoes, oats, tomatoes, corn, rice, walnuts, plums, rice, and red wine. Tadarise 20 Increase its presence in your diet, and melatonin will be generated more efficiently. But as long as you respect the advice in the previous section when you go to sleep.