- There is a problem: I can’t fall asleep for a long time, but I wake up early. Why is that? How to normalize sleep? J. Gurina, Gomel
Answers biologist Ivan Russkikh:
– These bed torments clearly indicate a violation of the circadian rhythm: the physiological regulation of periods of sleep and wakefulness. Often, such disorders affect people who are forced to work shifts, with night shifts, as well as travelers who radically change time zones. The habit of looking at a smartphone before bed also leads to disruption of the circadian rhythm. Also, such violations can haunt those who like to illuminate seedlings with phytolamps with the familiar “potassium permanganate” light. All these sleep disorders are associated with insufficient production of a special substance in our brain – melatonin (sleep hormone). The brighter the light we see, the worse the formation of melatonin. On the contrary, by closing our eyes or making it dark, we give the body a signal to produce melatonin. While we sleep, melatonin continues to be produced, and as a result, sleep continues. But any disruption of melatonin synthesis leads to either the inability to sleep normally or to waking up too early. How can you help your body produce the required amount of melatonin? Firstly, with the onset of darkness it is worth limiting artificial lighting, be it light from a chandelier or a smartphone screen. Caffeine, paracetamol and smoking reduce melatonin synthesis.
In addition, for melatonin to be produced, our body must receive a sufficient amount of the amino acid tryptophan, calcium, magnesium and B vitamins. These substances are mostly found in fish, cheese and other dairy products, legumes, greens, and bananas. Melatonin is produced very actively against the background of a low-calorie diet.
Note Talk to your doctor about which products are right for you.
