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How to make melatonin naturally

by Alivia Nyhan
Published: Last Updated on

Tryptophan is the essential amino acid from which melatonin comes, a hormone produced in the pineal gland whose primary function is to control the sleep cycle. That is why it is known as the sleep hormone. But for melatonin to exert its function, the body must have a sufficient amount of this hormone, the production of which can be affected by factors such as constant stress, caffeine consumption, alcohol consumption, tobacco, and night work. . This has led to the fact that there are currently many supplements that allow increasing the production of melatonin, however, in the following FastlyHealarticle we will explain in detail how to produce melatonin naturally.

What are melatonin and its functions?

Produced by the pineal gland, a gland located in the brain, melatonin (N-acetyl-5-methoxytryptamine) is a hormone derived from an amino acid called tryptophan. This hormone acts in the natural sleep-wake cycle, with the level of melatonin naturally being much higher at night. Therefore, this hormone interferes with the body’s biological clock, playing an essential role in sleeping and waking up.

Melatonin allows you to maintain a healthy sleep, considerably improving the health of the human being. Insomnia is a common problem triggered by various factors such as travel, age, sleep interruptions during working hours, urinary frequency, or stress situations. Melatonin alone can promote a healthy sleep habit regardless of the cause.

According to the National Institute of Psychiatry of Mexico, in its update on the clinical applications of melatonin in sleep disorders [1], it is appreciated that the most remarkable effect of melatonin is to reduce sleep latency by approximately -11 minutes while sleep duration and sleep efficiency generate small increments.

Similarly, melatonin in our body fulfills other functions such as:

  • Stimulates the immune system.
  • Helps eye function.
  • It influences the female reproductive hormones.
  • Protects against radiation.
  • Improves athletic performance.
  • Treat infertility.
  • Prevents migraine.
  • Powerful and versatile natural antioxidant.

Lack of melatonin: causes

In previous sections, we have already explained that chronic stress is one of the leading causes of a lack of melatonin. Here we describe the rest:

  • The leading cause of melatonin deficiency is aging. The older the age, the lower the production of the hormone melatonin. This occurs because the pineal gland calcifies over time, thus decreasing the quality and duration of sleep. At this point, insomnia is due to the difficulty of falling asleep or the decrease in sleep. Sleep quality.
  • Likewise, chronic stress is capable of generating an irregularity in hormonal production.
  • Low exposure to natural light is reasoning enough for melatonin levels to be expected in the body.
  • Another common cause nowadays is the high exposure to light during the night, product a screen be it off the telephone, TV or of the computer, any light source is capable of generating this alteration, this includes the light points of all the devices power supplies that are on standby.
  • Traveling across time zones is called jet lag.
  • Working at night is related to the low production of this hormone. This change in sleep schedule causes people to have problems resting during the day due to the inability of the pineal gland to secrete melatonin in the morning.
  • The consumption of alcohol, caffeine, and nicotine decreases the release of melatonin in humans.

How to make melatonin naturally

In addition to supplements, melatonin can be produced naturally. This is how you can do it:

  • The lifestyle changes, for example, people with night work should improve their hygiene of sleep by trying to keep bedtime regularly, avoiding alcohol or caffeine, especially in the evenings, also avoiding naps during the day.
  • Exposure to natural light during the day can reduce the symptoms of low melatonin, thereby regulating the sleep-wake cycle.
  • The dietary changes are beneficial. If we want to stimulate melatonin production, it is recommended to consume foods such as chicken, turkey, pumpkin, and milk to increase tryptophan and thus increase melatonin synthesis. Similarly recommended to include in the diet nuts such as walnuts and almonds, fruits such as bananas, tomatoes, and cherries, and cereals such as rice, corn, and oats.
  • Exercising at least 20 minutes a day for three days a week will be enough to activate the natural production of melatonin. On the other hand, 15 minutes to exercise, such as walking on the grass or being in contact with nature, will be enough to reduce stress and naturally stimulate the sleep hormone, that is, melatonin.
  • It is advisable to stay away from computers, mobile phones, and television at bedtime. This allows you to get a restful and conciliatory sleep throughout the night. The room or room must be completely dark, and in case there is an entrance of light such as a window, it is recommended to cover it with a cloth thick enough so that no light enters through it.

Foods rich in melatonin and tryptophan

Here is the list of foods to sleep better since they are rich in melatonin:

  • Yarrow or yarrow is the most decadent plant in melatonin, with a ratio of approximately 45 nanograms of the hormone for each gram of yarrow. This plant is considered an effective wound healing, anti-inflammatory, digestive, and valuable in regulating menstrual cycles.
  • Salvia: this is a plant that contains 32 nanograms of melatonin for each gram of sage. It also has an action similar to estrogenic female hormones, thus improving the hormonal balance of women thus promoting fertilization. It also fights the discomforts related to menopause. Likewise, sage is a digestive and healing disinfectant.
  • Lemongrass: Another medicinal plant that contains melatonin is the lemongrass, which has a proportion of 22 nanograms of melatonin for each gram of the plant. It is used in cases of anxiety to soothe menstrual pain and both kidney and biliary colic.
  • Thyme: this plant has 26 nanograms of melatonin for each gram of the plant. It is also considered the plant with the most significant capacity to stimulate the immune system. It is known as a disinfectant par excellence to wash wounds. In the same way, this plant is helpful to counteract the effect of Jet-lag. Its infusion improves anxiety, depression, insomnia irritability, counteracts physical and mental exhaustion.

There is no excuse for not trying to increase the production of melatonin. Naturally, this should be the first option when trying to stimulate the production of this hormone so crucial for humans. In addition, in the following FastlyHealarticle, we explain foods rich in tryptophan.

This article is merely informative. At FastlyHeal .com, we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor if you present any condition or discomfort.

If you want to read more articles similar to How to produce melatonin naturally, we recommend that you enter our Wellbeing category. 

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