Did you know we can consume food to induce melatonin levels?
In medical research that discusses our brains’ biological effects, authors confirm that dietary melatonin (from plant sources) directly boosts the circulating supplies of melatonin in our human bodies. They identified melatonin in food sources such as oats, rice bran, sweet corn, wheatgrass juice and ginger.
While doctors commonly prescribe melatonin to help their patients regulate sleep due to jet lag, shift work, and depression, trying some biological hacks to produce or induce melatonin within us could be more sustainable for day to day living.
Also, did you know that you can reduce the effects of melatonin deficiencies by wearing spectacles that filters out or prevent visible light of a shorter wavelength from reaching our retinas?
Visible light or the light we can see is a mixture of colours ranging from violet, blue, green, yellow, orange and red. Shorter wavelength lights are colours like violet and blue, and they carry more energy.
The damaging effects of blue light after sundown is worrying. They suppress melatonin production and affect our sleep quality significantly. According to a Harvard Health Publication on the impact of blue light, it also contributes to cancer, diabetes, heart disease and obesity.
Researchers at the European Journal of Cancer Prevention conducted a study on 11 participants to stay awake overnight at a sleep research clinic over two weeks for non-consecutive nights. They collected saliva samples to measure the melatonin levels in the participants who wore optical goggles that filtered lower light wave spectrums and those who did not. They have found that while under bright light, light ranges within the shorter wavelengths suppress melatonin the most.
We can help our bodies improve melatonin production by wearing blue light glasses or photochromic lenses at sunset and reducing the brightness on our phone screens as written on the world economic forum.
These methods allow our body to produce melatonin without light suppressing its production in our retinas. In a medically reviewed article on WebMD, the author refers to a study by the University of Houston where they’ve found that wearing blue light glasses showed a 58% increase in their melatonin levels.
In a research study, Prevention of melatonin suppression by nocturnal lighting: relevance to cancer by the European Journal of Cancer Prevention, authors inform us that light exposure influences melatonin production in our bodies.
Increased exposure to light at night can contribute to lower circulating levels of melatonin in our body. Thus, too much light at night contributes to our inability to sleep fast.
Now let’s discuss melatonin, as melatonin is one of the primary factors contributing to your sleep success. And I would like you to give a good thought to how melatonin plays out in your biological and physical processes.
The European Journal Of Cancer Prevention defines melatonin as a naturally found neurohormone in our bodies. They play a function in maintaining our sleep-wake rhythms.
Melatonin is a natural neurotransmitter-like compound produced by various body parts, like the gut, retina, skin, and pineal glands.
The central role of melatonin’s effect in our circadian rhythm (sleep cycle) disturbances and sleep disorders is of great importance.
The European Journal of Cancer Prevention describes this mother of hormones, melatonin, within our bodies also plays a significant role in many regulatory functions in both biological and physiologic aspects, including anti-cancer effects.
In the Journal of Occupational and Environmental Medicine, authors further describe the powers of melatonin in its deterring of processes that damage our cardiovascular abilities and deter cancerous activities in our body by acting as a natural anti-oxidant or a free radical agent.