Why do we get sleepy at night time?
It is because our bodies produce a sleep hormone called Melatonin. Melatonin is made naturally by your body’s pineal gland – a pea-sized gland located just above the middle of the brain. During the day the pineal is inactive. When the sun goes down and darkness occurs, the pineal is “turned on” and begins to actively produce melatonin, which is released into the blood. Usually, this occurs around 9 p.m. As a result, melatonin levels in the blood rise sharply and you begin to feel less alert. Sleep becomes more inviting. Melatonin levels in the blood stay elevated for about 12 hours – all through the night – before the light of a new day when they fall back to low daytime levels by about 9 a.m. Daytime levels of melatonin are barely detectable.
A normal healthy brain produces about 2.5 mg of melatonin every 24 hrs. The problem is like everything else as we age our melatonin begins to decline. You can eat certain foods to boost your levels. Some helpful foods are: oats, corn, rice, ginger, tomatoes, bananas, barley, and cherries.
Having trouble getting to sleep?
Melatonin don’ts:
- Excess exposure to light during evening hours. Mother Nature brings dusk for a reason!
- Use of certain prescription and over-the-counter medications such as ibuprofen, aspirin and other NSAIDs, anti-anxiety and anti-depressants, blood pressure medications and steroids such as prednisone.
- Evening exercise, which decreases melatonin up to 3 hours post-workout.
- Excess intake of vitamin B12 (doses over 3,000 mcg may inhibit melatonin production).
What to do?
- Wind down at night with dim lighting. Avoid watching tv, playing on smart phones, or reading.
- Meditate or sit quietly before bedtime.
- Avoid exercising in the evenings.
- Avoid eating around bedtime. If you need a snack try something like oatmeal or a banana.
- If taking a B-vitamin complex, take in the mornings with food. Avoid extra B-vitamins at night.
Th amount of melatonin released at night varies by individual, although children on average have higher levels than adults. When levels of melatonin are too low or there is inadequate melatonin throughout the night, sleep can become a challenge. Experts agree that the time-honored practice of counting sheep or doing another such monotonous task may help induce sleep. So…if you can’t sleep, you CAN try counting sheep as it may actually help. At any rate sleep tight and don’t let the bed bug’s bite!
Sarah Gaudette
Paradise Therapy
Stress Relieving Tips
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