Good sleep quality depends on many factors, one of the key factors is nutrients. He Hanyi, founder of the Taiwan Integrative Functional Medicine Education Center and nutritionist, explained in the New Tang Dynasty’s “Health 1+1” program how to promote melatonin secretion through diet and improve sleep quality.
Melatonin , also known as the “sleep hormone,” plays an important role in regulating the sleep cycle. The amount of melatonin secreted is related to the light intensity. When the light is dim at night, the pineal gland in the brain will secrete melatonin to help people fall asleep; when the light becomes stronger in the morning, the secretion of melatonin decreases, and people will wake up naturally.
Ways to Increase Melatonin
●Sufficient sunshine
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Sunbathing during the day not only promotes the synthesis of vitamin D, but also helps the body synthesize melatonin. When the eyes receive sunlight, they transmit information to the brain to adjust the biological clock. During the day, the brain synthesizes serotonin as the raw material of melatonin; when the light disappears, the brain converts serotonin into melatonin.
He Hanyi added that the intensity and duration of sunlight are very important. If the indoor light or sunlight through the window is not strong enough, it is best to bask in the sun outdoors. In addition, the daytime nap time should not be too long, and should be controlled within 30 minutes as much as possible to avoid affecting nighttime sleep.
●Sufficient nutrition
He Hanyi pointed out that regular and quantitative breakfast, lunch and dinner can help establish a good circadian rhythm, making the body more energetic and vigorous during the day, and naturally tired at night, making it easier to fall asleep. In the synthesis of melatonin, the following nutrients play an important role:
Tryptophan: A type of amino acid that is the raw material for synthesizing serotonin, which is converted into melatonin. Tryptophan is mainly found in protein foods, such as turkey, pork, fish, pumpkin seeds, milk, soybeans, and whole grains.
B vitamins: Folic acid (vitamin B9), vitamin B6 and B12 play a role in the synthesis of serotonin and melatonin. Dark green vegetables, liver, seaweed, mushrooms and other foods are rich in folic acid. Studies have found that people with low serum folic acid are more likely to suffer from insomnia. Vitamin B6 is found in foods such as sunflower seeds, pistachios, chicken, pork, etc., while common sources of vitamin B12 include shellfish, seaweed, liver, mackerel, saury, dried fish, etc.
Vitamin D: helps in the synthesis of melatonin and is related to mood regulation, immune function and sleep quality. Studies have found that vitamin D deficiency can lead to poor sleep quality, and vitamin D supplementation may help improve sleep quality. He Hanyi recommends taking vitamin D-related tests to find out if you are deficient in vitamin D.
Melatonin has a great relationship with the intestines
In the past, it was believed that melatonin was mainly secreted by the pineal gland in the brain, but recent studies have found that the intestines can also synthesize a large amount of melatonin. The melatonin content in the intestines is even more than 400 times higher than that in the pineal gland.
Melatonin also regulates intestinal functions including digestion and motility. There is a close connection between the intestine and the brain, which is called the “gut-brain axis”. When melatonin is lacking, not only will people become unhappy and have trouble sleeping, but intestinal motility will also be affected; problems with intestinal health may also affect sleep quality.
GABA nutrients help sleep
In addition to melatonin, He Hanyi also mentioned another sleep-aiding nutrient called GABA , whose full English name is Gamma-aminobutyric acid. It is an inhibitory neurotransmitter that can inhibit nerve excitement and help us relax our body and mind.
GABA is found in some fermented foods, such as miso, kimchi, pickled cucumbers, etc. In addition, beans, tomatoes, and green tea also contain GABA. Cold-brewed green tea releases less caffeine during the steeping process, while releasing more GABA and theanine, which has a better relaxation effect.
Which is better, GABA or melatonin?
For people with sleep problems, which one should they choose, GABA or melatonin? He Hanyi said that different health products and nutrients are suitable for different types of insomnia problems:
Melatonin
It is mainly used to adjust jet lag and delayed sleep. When traveling to a country with a time difference, or when work or school causes a reversal of day and night schedules and makes it difficult to fall asleep at a normal time, you can consider supplementing with melatonin to help you fall asleep.
In addition, some children with autism and ADHD often have problems with delayed sleep onset. They can seek evaluation from a psychiatrist and use medications such as melatonin under the doctor’s guidance to adjust their sleep time to get a more complete and deep sleep.
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GABA
It is suitable for people who suffer from insomnia due to difficulty in relaxing and anxiety, such as autonomic nervous system disorders, especially those with excessive sympathetic nervous system activity and low parasympathetic nervous system activity; people with nervous personalities, excessive thinking, and difficulty in relaxing; people with poor sleep quality, including difficulty falling asleep, easy waking up, shallow sleep, and frequent dreams.
Drinking milk and eating bananas can help you sleep
Milk is rich in tryptophan, and some people drink a glass of milk before going to bed. Studies have found that consuming tryptophan-rich dairy products at night will make you more energetic in the morning. However, He Hanyi said that in order to achieve a sufficient sleep-aiding effect, the intake of milk needs to reach about two cups. Some people worry that drinking a lot of liquid before going to bed will cause nocturia, which will affect the quality of sleep.
Although bananas do not have a high concentration of tryptophan, they are rich in sugars, which can help the brain relax and promote sleep. Many people feel physically and mentally relaxed and fall asleep more easily after eating some sugary foods before going to bed.
Calcium and magnesium supplements to help you sleep
Calcium deficiency is also one of the causes of insomnia. Milk is a good source of calcium, but if you are concerned about nocturia, you can choose other calcium supplements.
Magnesium can further help nerves and muscles relax and improve sleep quality. He Hanyi recommends taking magnesium from foods such as nuts, chocolate, beans, and avocados.
Eating starch for dinner makes you fall asleep faster
He Hanyi said that dinner has a great impact on sleep quality. She suggested arranging the time for dinner, bathing and sleeping, and making sure to consume enough starch for dinner. Studies have found that eating starchy foods with a high glycemic index 4 hours before bedtime can shorten the time from lying down to falling asleep. This may be because blood sugar and insulin rise after dinner, making it easier for tryptophan to enter the brain and produce serotonin.
If you feel hungry before going to bed, you can eat a small portion of starchy food, such as rice balls, bread or cereal. These foods are easy to digest, which can slightly increase blood sugar and help you fall asleep. It should be noted that you should avoid eating meat, fried food, barbecued food and other difficult-to-digest foods before going to bed, so as not to increase the burden on your stomach and affect your sleep quality.