How to Get a Good Night Sleep: Melatonin and Sunlight
By April | September 11, 2007
What’s the secret of a good night’s sleep? Some people may answer with a comfy bed, a wee dram, exhaustion or even lavender oil. But the real reason is actually to do with the fact that our bodies release a hormone called melatonin
Melatonin Regulates our Internal Clock
We produce melatonin from our pineal gland which is located at the base of the brain. Melatonin is released throughout the day and regulates our internal clock so we know when to sleep and to be awake. It also helps keep the body in balance by regulating the release of different hormones, neurotransmitters and chemicals that impact the body in many ways.
In fact, there is a high association between the release of melatonin and the body’s temperature, both of which are controlled by the body’s circadian rhythm. During the day melatonin and body temperature are low and gradually increase in the evening. By the time we are ready to go to bed, our body temperature and melatonin is at its highest.
During the day when there is sunlight, melatonin levels are low but when darkness falls, this is when the pineal gland starts to pump out melatonin. As more melatonin travels throughout the blood, the body starts getting more and more tired. Blood pressure slows as the body prepares to fall asleep. Melatonin levels continue to increase until they peak which generally occurs around 3 or 4 a.m. After this, melatonin levels dip and our bodies ready themselves for the day ahead.
Darkness During the Day
If your lifestyle interrupts this normal cycle of melatonin release it’s no surprise that it can have a devastating affect on your sleeping patterns. Increased melatonin production signals that it is time to go back to sleep. Therefore, darkness any time of day can trigger the release of melatonin and the changes that naturally take place with its release.
Dull weather and dark winter days can also affect melatonin production levels. If you work inside an office building all day and don’t see much sunlight this too can cause problems. Such scenarios can cause melatonin levels to remain higher than normal during daytime, and may cause a person to feel less energetic and drowsy when they otherwise should feel alert and be able to concentrate. If your body is producing lots of melatonin during the day, it’ll produce less at night causing insomnia and other sleeping disorders.
Light therapy can help when natural sunlight isn’t available. However the best way to keep melatonin levels balanced is by allowing natural sunlight to penetrate your skin.
Topics: Health |
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