The Pineal Gland & Melatonin
Photo by Ketut Subiyanto @ Pexels
In the world of spirituality and energy healing, the pineal gland is linked with third-eye or what some call spiritual eye vision. Its involvement in the gift of seeing beyond the physical is well accepted. However, it’s for its function in the body’s sleep and wake cycle that it is known for.
Melatonin is a hormone produced by the pineal gland in response to a reduction in natural light such as the sun going down. It is naturally produced from serotonin which is manufactured from the amino acid tryptophan. The secretion of melatonin by the pineal gland follows a signal from the optic nerve of reduced light entering the eyes at night. Exposure to light during the night can interfere with melatonin production.
Melatonin secretion does not only drop during the day, it can drop as a result of a lack of light during the day, exposure to bright lights at night, and poor vision. Low levels of melatonin have been observed in Type 2 diabetes, cancer, dementia, mood disorders, and severe pain.
Symptoms of low melatonin level
The symptoms of a low melatonin level include sleep difficulty or disturbances, and prolonged morning grogginess, Low melatonin also affects our mood. Mood swings, depression, and seasonal affective disorder (SAD) have been linked to low melatonin levels. Melatonin production is reduced with aging.
Ways to naturally boost melatonin level
Foods known to increase melatonin include carrots, cherries (especially tart), corn, eggs, goji berries, oats, pineapple, rice, salmon & other fatty fish, seeds, soybeans, and tomatoes,
Eat tryptophan rich foods such as nuts, fatty fish, and seeds.
Limit exposure to artificial light especially at night.
Go outdoors in natural light.
Zinc and magnesium are reported to increase melatonin formation from serotonin.
Supplementing melatonin
upplementation is not a highly regulated industry. Research to find reputable and quality sources before buying melatonin. Not all supplements are created equal.
Melatonin is considered safe for short-term use only.
Several studies have showed that taking melatonin supplements will not interfere with the body’s ability to produce it.
In the U.K. melatonin Is only available by prescription due to potential side-effects and its interaction with many other medications.
Side effects of taking melatonin supplements
Common side effects of taking melatonin supplements include dizziness, drowsiness, headaches, and nausea,
Less common physical side effects of melatonin supplementation include
Decrease in appetite
Confusion
Constipation
Diarrhea
Disorientation
Increased risk of falls
Increased risk of seizures
·Irritability
·Mood swings
Reduced alertness
Short-term depression
Stomach cramps
Urinary incontinence (night)
Vivid dreams or nightmares
Consult with a primary health care professional before starting any supplements.
Do not rely on melatonin supplements to fight insomnia. There are natural ways to create better inner and outer environments to help you sleep better. Taking the time to address this concern rather than reach for a quick fix will bring longer lasting results.
Lack of restorative sleep has been linked to losing our cognitive and memory power, lowering the body’s ability to fight infections, hormone imbalances, as well as ruining good moods.
Apart from adopting the natural ways to increase melatonin mentioned earlier, creating an atmosphere conducive to sleep in the bedroom is another important aspect often overlooked.
Creating A Bedroom Atmosphere for Better Sleep
Having a peaceful relaxing place to retreat after full and perhaps stressful days is key to getting a deep restful sleep. The bedroom should be kept clutter-free and clean. Open windows to move the air helps clear stagnant energy and freshens the space.
Although we all like to be plugged-in no matter what, unplugging from electronic devices assists us by reducing our exposure to spikes of energy and light. Make it a habit to turn off cell phones or set them down in another room if you feel uncomfortable with totally disconnecting. Do not place a television in the bedroom. Some people think watching television is relaxing but it is a stimulating activity. It is not sending the right message to the brain to prepare for sleep.
Making sure we’re comfortable is a worthwhile investment considering humans spend a third of their lives sleeping. Having a good quality mattress and pillow is essential for maximum comfort as well as clean bedding. Regularly replace these items as needed. Maintain cleanliness of the bed; avoid drinking or eating in bed.
Colours
Colours play an important role in our lives whether we realize this or not. Some colours are invigorating while others promote relaxation. Become familiar with the energy of the different colours and the effects they may have on a room.
For anyone having difficulty sleeping, it might be a good idea to take a look at what colours are in the bedroom. Integrate cool colours such as blues to make this space feel relaxing and calming. Warm colours such as reds and oranges are stimulating rather than calming.
Nightly Rituals of Preparing for Sleep
Develop nightly rituals to prepare for sleep. In time these rituals will become signals to the body that sleep is imminent. Actions we take to get ready for bed such as brushing teeth, changing into sleepwear, or enjoying a relaxing soak in the tub can all form part of the ritual of releasing the day and preparing to sleep.
Dimming the lights, closing shades and drapes, minimizing exposure to sound are also part of the ritual of preparing for sleep. Anything we can do to eliminate sensory stimuli will benefit our overall experience of sleeping and facilitate restorative sleep.