Melatonin is a hormone created by the pineal gland. its main job is to set your biological clock and help you fail asleep, keep you asleep, and improve sleep quality. Sleep is absolutely crucial for healthy aging and restoration so Melatonin along with growth hormone are powerful restoration hormones.
- Sets your circadian rhythm and controls when other hormones are released.
- Helps with jet lag
- Potent antioxidant
- Reduces inflammation and cortisol
- Improves insulin sensitivity
- Lowers nighttime production of estrogen, in particular, the adrenal estrogen estrone.
- Improves gut health
- Improves thyroid function
- Protects retinal cells from damage caused by free radicals.
- Has heart protective benefits and lowers the risk of cardiovascular issues
- May reduce the risk of cancer due to the potent antioxidant effects. Has been shown to mitigate the growth of cancer cells.
- Protects the nervous system against degenerative diseases such as Alzheimer’s disease, heart disease, and intense headaches.
- Decreases symptoms of tinnitus
- May suppress stomach acid and can also protect your esophagus from the effects of gastric acid.
- Helps shrink breast tumors
- Helps prevent prostate cancer
- Helps lower blood pressure in the evening
- Guards both lipids and proteins against damage, and can scavenge some of the most dangerous free radicals
- Parkinson’s disease is associated with poor melatonin secretion in the brain
- Decreases nighttime urination
- Protects the pancreas
- Relaxes muscles
- Alleviates tension and induces relaxation
- Lowers stress and anxiety
- Reduces blood pressure
Signs of low melatonin levels
- Poor mood
- High levels of anxiety
- Low energy
- Tired all day
- High adrenaline levels in the evening and inability to relax
Steps to increase Melatonin
- Sleep in a very dark room. Use blackout curtains and an eye mask.
- Remove all unnecessary electronics from your bedroom
- Wear indoor sunglasses that block blue light a few hours before bedtime especially if you’re on your computer, looking at your phone, or watching TV. Blue light disrupts natural melatonin production.
- Meditate for thirty minutes before bedtime. I listen to the Holosync program
- Do left nostril breathing to induce relaxation
- Take a hot shower or bath before bedtime
- Take a short walk around the block to clear your head so you’re free of anxiety when you hit the bed.
- Have sex before bedtime as sex increases relaxation hormones
- Supplement with 500mg-2000mg of theanine in the evening to quell adrenaline and induce relaxation.
- Take 100mg-200mg of 5http to increase serotonin
- Take 400-1000mg of magnesium or 8-16 sprays of recovery oil loaded with magnesium, zinc, and MSM
- Supplemental melatonin has a short half-life of only two hours so you want a sustained release formula. 3-10mg an hour before bedtime.
- Use 10-20mg of progesterone cream to lower adrenaline levels and help with relaxation.
- Follow all the steps to increase GH as GH helps with deep sleep and in turn melatonin production as well.
Sources and recommended reading
The Hormone solution, Dr. Thierry Hertoghe
Mastering the Life Plan, Dr. Jeffrey Life