Latest news with #melatonin
Yahoo
a day ago
- Health
- Yahoo
Expert shares the surprising role cortisol plays in our sleep — and why it's just as important as melatonin
When you buy through links on our articles, Future and its syndication partners may earn a commission. You've likely heard of cortisol as 'the stress hormone,' the one that spikes when your boss drops a big project in your inbox or when you're running late and stuck in traffic. But cortisol is more than just your internal 'let's get out of here' system; it's also a key player in how your body regulates sleep. This sleep hormone follows a natural 24-hour rhythm that helps you wake up feeling alert and allows the body to properly wind down at night. When it's not functioning properly, your sleep may suffer. We connected with Andrew Franklyn-Miller, MBBS, PhD, Chief Medical and Innovation Officer at Nuritas, and reviewed research on the relationship between sleep and cortisol, to share how cortisol plays a role in our explore the science behind how cortisol interacts with melatonin and your body's circadian rhythm, how it aids rest or hinders it and expert-backed ways to keep cortisol in check throughout the day so you can reap more, better sleep. What is cortisol? Cortisol is a glucocorticoid hormone produced by the adrenal glands. It's related to quite a few responses in the body, from handling the body's stress response, to regulating inflammation, immune function and impacting metabolism. It's also integral to regulating the body's sleep-wake cycle, interacting with hormones like melatonin and aligning with the circadian rhythm—the natural times your body wakes up and falls asleep. 'Cortisol promotes alertness by mobilizing energy stores, increasing blood glucose, and enhancing cognitive function during waking hours,' says Dr. Franklyn-Miller. Why is cortisol important for sleep? Cortisol is essential for a healthy sleep-wake cycle because its peaks and dips impact how quickly you fall asleep, when you wake up the next morning and may even impact your sleep cycles as you snooze. When cortisol is disrupted, for example, if it's surging in the evenings due to psychological stress, it can impact sleep quality, making it more challenging to fall asleep and stay asleep through the critical sleep stages, according to this study. Cortisol helps you wake up in the morning Think of cortisol as part of your body's natural 'get up and go' response. According to research, the cortisol awakening response (CAR), a physiological response that results in a sharp rise in cortisol levels within 30 to 45 minutes of waking, prepares the body for daily activities by boosting metabolism and vigilance. Cortisol levels peak in the early morning and decline throughout the day, reaching their lowest point at night to facilitate sleep onset and maintenance. 'While cortisol amplifies metabolic readiness, neural networks and neurotransmitters like the neurotransmitter orexin are primary in initiating and sustaining wakefulness,' says Dr. morning cortisol levels can contribute to difficulty waking and feelings of lethargy, making it feel particularly tough to get out of bed in the morning. Cortisol helps you wind down in the evening Cortisol and melatonin are the seesaw hormones that help with sleep. Cortisol is suppressed at night when melatonin is high, allowing for restful sleep. As morning approaches, rising cortisol levels inhibit melatonin production, making wakefulness easier, so you feel less groggy in the morning. 'Dysregulation, such as stress-induced cortisol elevation at night, can suppress melatonin synthesis, delaying sleep onset or reducing sleep depth,' says Dr. Franklyn-Miller. Cortisol can impact your sleep cycles Tiny pulses of nocturnal cortisol still spike during the night, especially between sleep stages, particularly during rapid eye movement (REM) sleep or brief awakenings, says Dr. Franklyn-Miller. In healthy sleepers, these blips act as micro-check-ins, making sure your body temperature, blood sugar, and memory-storage tasks stay on track. 'However, excessive spikes, often triggered by stress, anxiety, or sleep disorders like insomnia, can disrupt sleep architecture by reducing deep slow-wave sleep or fragmenting REM sleep,' he says. Those middle-of-the-night disruptions negatively impact sleep quality, causing fatigue and impairing function during the day. Not getting enough sleep has been related to higher levels of cortisol. Can cortisol disrupt sleep? Yes, cortisol changes can disrupt sleep. If it's not higher in the morning and lower in the evening, it can impact your ability to fall asleep and stay asleep. Low morning levels of this stress hormone, cortisol, can contribute to difficulty waking and feelings of lethargy. The CAR is critical for mobilizing energy and promoting alertness, and its blunting, as seen in adrenal insufficiency or chronic fatigue syndrome, can lead to sluggishness and trouble getting out of bed, Dr. Franklyn-Miller says. Other factors, such as poor sleep quality or circadian misalignment, may exacerbate this. If you're under chronic stress, the body's fight-or-flight response (hi, cortisol) doesn't power down as it should. That can have a direct impact on your ability to fall asleep, stay asleep, and wake up feeling rested. How to regulate cortisol levels for better sleep As of right now, many popular wearables can't detect cortisol levels in sweat to tell you if that hormone is operating optimally or not. But you can try to help regulate cortisol by supporting healthy circadian rhythm functioning, Dr. Franklyn-Miller suggests. Try these tips:Get light exposure after waking in the morning. Aim for 10 to 30 minutes of natural sunlight or bright light (10,000 lux) within an hour of waking to boost the CAR and suppress melatonin so you feel more awake and alert. Stick with a consistent sleep schedule. There's a reason you read this tip in most of our sleep articles: Because it works. Regular bed and wake times stabilize circadian rhythms, ensuring low nighttime cortisol and a robust morning peak. Practice stress management. Aim for at least 10 minutes daily to reduce chronic stress and lower nighttime cortisol, suggests research in the Journal of Clinical Endocrinology & Metabolism (2005). Better stress management can result in falling asleep faster and staying asleep. Eat a balanced diet. Try to keep meals lower in carbohydrates closer to bedtime to stabilize blood sugar and help prevent cortisol spikes from hypoglycemia, suggests Dr. Franklyn-Miller. Avoiding late-in-the-day caffeine or heavy meals can help with evening cortisol remaining low. Be mindful of exercise timing. Try to give your body a few hours to unwind after an evening exercise sesh if that's the only time you can squeeze it in. Moderate exercise in the morning or afternoon supports healthy cortisol rhythms, while intense evening workouts may elevate nighttime cortisol, according to the Journal of Neuroendocrinology (2003). Limit blue light at night. Reducing screen time can help enhance melatonin and suppress cortisol. Use relaxation techniques before bed. Performing calming activities like reading or gentle yoga can lower evening cortisol, focusing on increasing heart rate variability and parasympathetic nervous activity, promoting restful sleep, according to the Journal of Clinical Endocrinology & Metabolism (2005).
Yahoo
2 days ago
- Health
- Yahoo
The #1 Late-Night Drink for Better Sleep, According to Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RDKey Points Tart cherry juice may help you fall asleep faster and improve sleep quality. The fruit juice contains melatonin, antioxidants and tryptophan—all of which support quality sleep. Tactics like limiting screen time and being active during the day can help you sleep better at night.A good night's sleep can feel out of reach when your mind won't quiet or your body won't relax. But reaching for a calming beverage can help set the stage for deeper, more restful sleep. While plenty of drinks may support relaxation, one option stands out for its research-backed benefits: tart cherry juice. 'Tart cherry juice contains melatonin and tryptophan, two key compounds that help regulate sleep-wake cycles and promote better sleep quality,' says Samantha DeVito M.S., RD, CDN. It's linked to increased melatonin levels, longer sleep duration and improved sleep efficiency in both healthy individuals and those with insomnia. Read on to learn why dietitians recommend tart cherry juice for deep sleep, plus simple strategies for incorporating it into your nighttime routine. Why Tart Cherry Juice is the Best Late-Night Drink for Deep Sleep Natural Source of Melatonin Tart cherries are one of the few foods that naturally contain melatonin. 'Melatonin is a hormone that helps regulate the sleep-wake cycle,' says Lauren Manaker, M.S., RDN, LD. While your body makes melatonin on its own, several things can disrupt the body's natural production of melatonin, including light exposure, irregular sleep schedules and alcohol and caffeine intake, just to name a few. Drinking tart cherry juice can gently boost melatonin levels, which may help improve sleep onset and overall sleep quality without the grogginess often associated with certain sleep medications and supplements. Contains Sleep-Enhancing Tryptophan Thanksgiving turkey isn't the only thing that contains the sleep-inducing amino acid tryptophan—tart cherries have it, too. 'Tryptophan is an essential amino acid that plays a key role in the production of melatonin,' says Claudia Salinas, M.S., RDN, LD. Your body uses tryptophan to produce serotonin, which is then converted into melatonin, helping you fall asleep faster and stay asleep longer. Rich in Antioxidants to Support Recovery In addition to its sleep-supportive nutrients, this deep purple beverage delivers powerful antioxidants that play an indirect role in promoting better sleep and brain health. 'Tart cherry juice is a natural source of anthocyanins, antioxidant compounds that may help support deeper, more restful sleep,' says DeVito. Antioxidants help reduce oxidative stress and inflammation, both of which can negatively impact sleep quality and efficiency, the difference between the time spent in bed and the actual time spent sleeping. Reducing oxidative stress through the consumption of antioxidant-rich foods—like tart cherry juice—can support both restorative sleep and long-term cognitive health. , How to Enjoy Tart Cherry Juice Enjoy an iced mocktail. Pour tart cherry juice over ice and top with sparkling water and a splash of citrus for a sleepy mocktail. Add a scoop of magnesium glycinate powder—another nutrient known to help with sleep—to increase the sleep-enhancing benefits of the tart cherry juice. Have it with a light snack. 'Drinking tart cherry juice alongside a small snack—like whole-grain toast with almond butter—may help support tryptophan absorption and promote relaxation,' DeVito tells. Drink it 1-2 hours before bed. DeVito says this timing will help limit middle-of-the-night bathroom trips. Other Strategies for Deep Sleep Reduce end-of-day stress. It's hard to fall asleep when your mind is racing, so Salinas recommends incorporating relaxation techniques like breathing exercises, meditation, yoga or some light stretches to help manage stress. Establish a consistent sleep schedule. Aim to go to bed and wake up at the same time every day, even on weekends. A regular sleep-wake rhythm helps regulate your body's internal clock, making it easier to fall asleep and wake up feeling rested. Limit screen time before bed. Blue light can disrupt the production of melatonin, making it harder to fall asleep. 'I usually encourage shutting off screens at least 30-60 minutes before sleeping,' says Salinas. Get active during the day. Research suggests that consistent, moderate-intensity exercise can help you fall asleep faster and improve sleep quality.6 Aim to avoid high-intensity workouts close to bedtime. Avoid caffeine later in the day. Drink your last caffeinated beverage at least 4–6 hours before going to bed. Our Expert Take Drinking tart cherry juice before bed may help you fall asleep faster and improve sleep quality thanks to its melatonin, tryptophan and antioxidant content, but it's not a band-aid. If you're having difficulty sleeping, take a moment to assess your habits. A consistent sleep schedule, along with a nighttime routine, can help signal to your body that it's time for sleep. For deep sleep, consider adding more movement to your day, limiting afternoon caffeine intake and turning off devices an hour before lights out. With these daily habits—and a glass of tart cherry juice—you'll be catching more quality zzzs in no time. Read the original article on EATINGWELL
Yahoo
3 days ago
- Health
- Yahoo
Ditch the melatonin — 11 foods that can help you sleep naturally
Skip the pills and snack smarter instead. These foods can help you fall asleep faster, stay asleep longer, and support better rest. Most of us have been there. You're tired but wide awake, staring at the ceiling at 2 a.m., wondering if it's too late to take a melatonin and still wake up feeling human. Maybe you've tried the gummies that taste like candy but hit like a brick, or popped a pill that left you groggy the next day and somehow still didn't help you stay asleep. It's frustrating, especially when all you want is to drift off and stay out. But sleep isn't just about blackout curtains or the right pillow. What you eat in the evening can play a big role in how your body winds down. Some foods help signal your brain that it's time to rest, while others quietly keep you wired. If sleep is hit or miss lately, your dinner or snack might be the missing piece. Chamomile tea Chamomile tea has long been used to wind down at night, but the reason it works comes down to compounds that actually interact with receptors in your brain. This herbal tea can help calm the nervous system and reduce mild anxiety, making it easier to fall asleep naturally. Having a cup before bed is a simple way to build a relaxing routine that supports better rest. Tart cherries Tart cherries are one of the few foods that naturally contain melatonin, the hormone that helps regulate your sleep cycle. Regularly including them in your evening routine could help you fall asleep faster and stay asleep longer. They're also packed with antioxidants, which may help reduce inflammation that can interfere with restful sleep. Try this recipe: Night-Time Tart Cherry Gummies Nuts Almonds and walnuts contain both magnesium and melatonin, two nutrients that are key players in healthy sleep. Magnesium helps the body relax by supporting muscle and nerve function, while melatonin works on the brain to signal that it's time to rest. A small handful before bed gives your body the building blocks it needs to do the work naturally. Fatty fish Fatty fish like salmon, sardines or mackerel contain high levels of omega-3 fatty acids and vitamin D, which together help increase serotonin production. We all know serotonin is important for mood, but it's also key for making melatonin later in the day. Eating fish a few times a week can support better sleep without reaching for a supplement. Kiwis Kiwis are high in serotonin and antioxidants, which are both linked to better sleep duration and quality. People who eat kiwis before bed may fall asleep faster and sleep more soundly throughout the night. Their natural sugar content is also low enough that they won't spike your blood sugar late at night. Tofu Tofu is rich in isoflavones, plant compounds that may influence serotonin levels in the brain. Studies have shown that people who eat more soy-based foods tend to have longer and more consistent sleep. Including tofu in your dinner could be a simple way to get your body aligned with its natural rest cycle. Get this recipe: Salt and Pepper Tofu White rice White rice is often overlooked for sleep, but its high glycemic index can actually work in your favor at night. Eating it a few hours before bed can lead to a rise in insulin, which makes it easier for tryptophan to enter the brain and trigger sleep. Timing matters though, so aim to finish eating it a couple of hours before bedtime so you're not going to sleep with elevated blood sugar. Dairy products Dairy products like yogurt, cheese and milk are high in tryptophan, an amino acid we've all heard about when it comes to Thanksgiving dinner and turkey. Tryptophan supports the body's ability to make serotonin and melatonin. Dairy also contains calcium, which helps the brain process these sleep-promoting compounds. A small serving before bed could make a noticeable difference in how well you rest. Pumpkin seeds Pumpkin seeds pack a surprising amount of magnesium, zinc, and tryptophan into a small serving. These nutrients help regulate neurotransmitters and hormones involved in sleep. Snacking on pumpkin seeds before bed supports the natural chemical shifts your body relies on to fall and stay asleep. Try this pumpkin seed butter before bed as part of your dessert. Oatmeal Oats contain complex carbohydrates that help tryptophan get to your brain, making it easier to fall asleep. A warm bowl of oatmeal at night can also help you feel calm and settled. Just skip the sugar and keep the toppings light to avoid blood sugar spikes that could interrupt sleep later. Bananas Bananas are loaded with potassium and magnesium, two nutrients that help relax muscles and calm the nervous system. They also provide a bit of natural sugar that pairs well with protein or fat for a balanced snack. Eating a banana before bed is an easy way to support your body's natural sleep rhythm.
The Independent
4 days ago
- Health
- The Independent
Struggling to sleep? Try these four exercises
New research indicates that specific forms of exercise can significantly help alleviate insomnia, based on a review of 22 clinical trials involving 1,348 participants. The study, published in BMJ Evidence-Based Medicine, found yoga to be especially effective, increasing total sleep time by nearly two hours and reducing the duration spent awake after initially falling asleep by almost an hour. Experts explain that exercise improves sleep quality by positively influencing brain activity, regulating sleep-wake hormones like melatonin and cortisol, and enhancing overall mood. Recommended exercises for improving sleep include aerobic activities such as running and cycling, strength training, yoga and stretching, and walking, all of which contribute to stress and anxiety reduction. For best results, it is advised to complete exercise approximately five to six hours before bedtime, and no later than two hours prior, to prevent adrenaline spikes that could interfere with sleep.
The Guardian
15-07-2025
- Health
- The Guardian
Why are parents using melatonin to help their kids sleep?
'I feel like a drug dealer': the parents using hidden-economy melatonin to help their children sleep What you should know about melatonin for sleep problems in children – International Pediatric Sleep Association Support the Guardian:
