Sleep & Melatonin Regulation

Resetting Your Body’s Clock

Why it matters:
Sleep is controlled by hormones, especially melatonin, the “sleep hormone.” When its rhythm is disrupted, millions struggle with insomnia, restless nights, and poor recovery. Chronic sleep loss not only causes fatigue — it raises cortisol, weakens immunity, and increases weight gain risk.

How it works:

  • Melatonin rises in the evening, triggered by darkness, helping you fall asleep.
  • Cortisol should drop at night — but stress, blue light, or irregular habits keep it high.
  • Neurotransmitters like serotonin and GABA also contribute to deep, restorative rest.

Nutrients that help:

  • Magnesium → calms the nervous system and muscles.
  • Tryptophan → amino acid precursor to serotonin and melatonin.
  • Vitamin B6 → helps convert tryptophan into sleep hormones.
  • Glycine → lowers body temperature, promoting deeper sleep.
  • Melatonin (as a supplement) → supports falling asleep and resetting circadian rhythm.

Foods that help:

  • Turkey, eggs, nuts, seeds → tryptophan
  • Leafy greens, legumes, dark chocolate → magnesium
  • Bananas, fish → Vitamin B6
  • Tart cherries → natural melatonin source

Lifestyle tip:

Limit screen time 1–2 hours before bed — blue light blocks melatonin production. A dark, cool bedroom enhances natural hormone release.

Helpful for:

  • Insomnia and restless nights
  • Stress-related sleep issues
  • Jet lag
  • Poor recovery and fatigue