Melatonin is a hormone that regulates sleep, energy production, and has numerous other benefits. It's an antioxidant that protects mitochondria and has been studied for preventing cancer, slowing aging, and stimulating the immune system. Melatonin levels decrease with age and can be affected by irregular sleep schedules, blue light exposure, and lack of infrared light stimulation.
Benefits of melatonin include:
* Regulating day-night cycles and sleep quality
* Increasing energy production and reducing oxidative stress
* Protecting against diseases such as cancer, Parkinson's, and Alzheimer's
* Supporting bone health and reducing the risk of osteoporosis
* Improving cardiovascular health and reducing inflammation
* Supporting immune function and reducing the risk of infections
To increase melatonin levels, consider:
* Taking melatonin supplements (5mg) at night
* Exposing yourself to infrared light, especially during sunrise and sunset
* Consuming tryptophan-rich foods or supplements
* Improving gut health through probiotics and prebiotics
* Using magnesium to support melatonin production
It's also possible to measure melatonin levels and its metabolites to determine if you have sufficient quantities in your body.
Here are the key facts extracted from the text:
1. Melatonin is a hormone responsible for making us feel tired and helping us fall asleep.
2. Melatonin is also a strong antioxidant that protects our mitochondria, the energy factories of our cells.
3. Mitochondria produce energy but have cycles of energy production and periods of inactivity.
4. The concentration of melatonin inside mitochondria affects their ability to produce energy and repair damage.
5. Studies have shown that melatonin can prevent the dysfunction of mitochondria in patients with Parkinson's, Alzheimer's, and Huntington's disease.
6. Melatonin has been studied for its potential in preventing cancer, slowing down the aging process, and stimulating the immune system.
7. Melatonin is not just used for sleep, but also has benefits for energy production, immune function, and overall health.
8. The body's natural production of melatonin decreases with age.
9. Low levels of melatonin have been linked to an increased risk of bone fractures, osteoporosis, and cardiovascular problems.
10. Melatonin has anti-inflammatory and immune-regulating effects.
11. Melatonin can reduce the risk of hypertension and cardiovascular disease.
12. Melatonin can help reduce the symptoms of some viruses, particularly when combined with vitamin D.
13. Melatonin has benefits for eye health, including reducing the risk of glaucoma and macular degeneration.
14. The peak production of melatonin occurs between 2 and 4 am.
15. Infrared wave stimulation can help increase melatonin production.
16. Tryptophan, an amino acid, is necessary for the production of melatonin in the body.
17. Magnesium is also necessary for the conversion of serotonin to melatonin in the brain.
18. Measuring melatonin and its metabolites can help determine if the body has sufficient quantities and is obtaining its benefits.
19. Exposure to blue light, especially in the evening, can disrupt melatonin production.
20. Supplements such as 5-HTP, tryptophan, and magnesium can help increase melatonin production and improve sleep quality.