We all know that good sleep can help us improve our cognitive ability, clear out toxins in the brain, and keep our mind healthy. However, as we grow older, many people's sleep becomes unstable, often difficult to fall asleep, the quality of sleep is low, and the length of sleep becomes shorter. Both sleep quality and sleep depth are related to the secretion of melatonin.
Melatonin is a hormone secreted by the pineal gland of the brain. It can shorten the time to fall asleep, prolong sleep time, and improve sleep quality. When the outside world is full of light, the brain will inhibit the secretion of melatonin. When the light is dim, the brain will order the secretion of melatonin. Therefore, the secretion of melatonin is circadian, with low secretion during the day, increasing the dose at sunset, and secretion is the most at 2 a.m. As we age, the secretion of melatonin will become less and less, and the secretion time will be delayed and shorter.
So, people who often go to bed late are equivalent to experiencing the quality of sleep in the elderly in advance. However, the secretion of melatonin is affected by a variety of factors. If you want to secrete more melatonin, you can try the following 5 methods.
1. Early sleep: In a dark environment, the secretion of melatonin is 5-10 times that of daytime. Go to bed early and don’t stay up late. You can get more melatonin and help you fall asleep.
2. Stay away from mobile phones: The light emitted by electronic devices such as will also inhibit the secretion of melatonin, so it is best not to use electronic products half an hour before bedtime.
3. Avoid exercise before going to bed: Do not perform strenuous exercise and mental work 1 hour before going to bed, as it will lead to excessive excitement and difficulty falling asleep. You can exercise properly about two hours before going to bed to promote sleep.
4. Intake more tryptophan: Eat more tryptophan foods such as nuts, milk, bananas, grapes, apples, pears, etc. It can metabolize and generate 5-hydroxytryptamine in the body, further transform to produce melatonin.
5. Intake of Panasonic Glycolipids: whole grains, fruits and vegetables, seaweed foods are more abundant, which can promote the secretion of melatonin by the brain, and can also activate small intestine immunity, further promote sleep through the "intestinal brain axis". However, the use of fertilizers and pesticides in modern agricultural industries and changes in soil environment, the lipid content of pantosaccharides in food is already very small, so using nutritional supplements is more worry-free and labor-saving.
uses pantosaccharide lipids of wheat, passed the US GRAS certification, and is proportional to high concentrations of β-glucan. At the same time, it activates the immunity of the small intestine and large intestine, improves the body's innate and acquired immune functions, promotes melatonin secretion, helps the body restore normal sleep function, and has good sleep.
References:
SLEEP, Vol. 32, No. 2, 2009
Journal of Leukocyte Biology Volume 75, June 2004
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