Latest news with #Melatonin
The Independent
2 hours ago
- The Independent
Expert issues top tips for beating jet lag
Aviation expert Rhys Jones, who has taken over 130 long-haul flights in six years, shares his tips for managing Jet lag. Mr Jones recommends flying business class for better sleep, as flat beds allow for proper rest. He suggests using melatonin to maintain a regular sleep schedule, particularly when waking up early. Mr Jones advises getting outside for exercise and sunshine to boost alertness after landing. He stresses the importance of sticking to a strict sleep schedule and avoiding oversleeping to stay in the correct timezone. Mr Jones recommends taking 24-minute power naps to feel more alert and suggests taking eastbound day flights from New York and Boston to Europe to avoid overnight red-eye flights.
Tom's Guide
27-05-2025
- Health
- Tom's Guide
Regulating these 5 sleep hormones can help you fall asleep fast and stop you waking up at night
If you've ever wondered why you sleep better some nights rather than others, your hormones might be the culprit. From renowned sleep hormones such as melatonin to lesser known ones, our sleep hormones help us to thrive and reset at the right times each day. They play a crucial role in the sleep-wake cycle, helping us wind down in the evening and wake feeling refreshed and ready to go. While we're all familiar with melatonin and cortisol, there are other hormones that can influence how well we sleep too including oestrogen, progesterone and testosterone. With the help of the experts, you can learn how to work in sync with your hormones to optimise your sleep, and vice versa. We've chatted with a GP and a clinical sleep educator to find out more. We all work on a 24 hour internal clock, this is known as our circadian rhythm, and this is regulated by our hormones. Your hormones play a crucial role in preparing your body to wind down for sleep and rev up the next morning as part of the sleep/wake cycle. This means they're responsible for how fast we fall asleep and whether we can sleep through the night. When they fluctuate from time to time due to periods of stress or illness or during the menstrual cycle, for example, it can disrupt how well you sleep. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. But there is a lot we can do to get our internal clock and hormones working in harmony together. Our sleep is heavily influenced by five key hormones. 'Melatonin is the main sleep hormone and it's produced by the pineal gland in the brain,' explains Dr Olalekan Otulana, a GP and addictions physician at Cassiobury Court. 'It helps to regulate our body's internal clock and it usually starts rising in the evening as it gets dark. This helps to make us feel sleepy,' he continues. 'Melatonin levels then fall in the morning as light exposure increases.' This is what helps us wake up naturally in the mornings. Alongside this, higher melatonin levels at night help us sleep through the night, preventing us from waking up frequently so we can achieve better sleep quality. 'Cortisol is often thought of as a stress hormone but actually, it also follows a daily rhythm,' says Dr Otulana. 'It is typically highest in the early morning to help wake us up and then gradually drops throughout the day.' Our lowest cortisol level is usually around midnight, helping us achieve deep sleep without nighttime awakenings. 'Oestrogen can have a more stimulating effect as it influences serotonin and other neurotransmitters involved in mood and sleep regulation,' he explains. 'Balanced levels of oestrogen tend to support REM sleep and can improve sleep quality,' the doctor adds. REM sleep is essential for brain health and development as it helps us consolidate memories and learning, as well as process emotional events. Read our guide on how to get more REM sleep if you think you're not getting enough. 'During times of hormonal fluctuation, drops in oestrogen can lead to disrupted sleep and this could lead to waking more throughout the night.' 'Progesterone has a calming effect on the brain,' says Dr Otulana.'It enhances gaba-activity (a neurotransmitter that promotes relaxation).' 'So higher levels of progesterone as seen in the luteal phase of the menstrual cycle or during pregnancy, can increase sleepiness and reduce sleep latency,' he explains. But increased progesterone doesn't always mean better sleep. Dr Otulana says 'this can also lead to more fragmented sleep in some individuals.' This is because steep rises in progesterone during the follicular phase through the mid-luteal phase of the menstrual cycle has been proven to increase waking after falling asleep. Testosterone tends to promote deeper and more restorative sleep, particularly in terms of slow-wave sleep,' explains Dr Otulana. 'Its levels follow a diurnal rhythm where they peak in the early morning (roughly between 6am and 8am) and then gradually decline throughout the day.' But testosterone levels are a balancing act for sleep. 'Too little testosterone can significantly impact the circadian rhythm and lead to insomnia,' explains Lauri Leadley, clinical sleep educator, president and founder of Valley Sleep Center. 'Too much can disrupt sleep patterns and cause frequent awakening through the night,' she adds. 'This kind of sleep disruption makes it difficult to achieve the full sleep cycle, which ultimately helps our body's cells to regenerate, enables us to dream, create memories and wake up feeling refreshed.' While hormones regulate our sleep, it's a two-way relationship. Quality, consistent sleep will also help regulate our hormones. Here are our top tips for getting effective, restorative sleep that will keep your body clock functioning well. It's often reported that seven to nine hours per night is the golden ticket when it comes to getting enough sleep. Not getting enough sleep can affect the regulation of your hormones and leave you feeling sluggish. It can also impact your mood, appetite, stress response and metabolism, eventually leading to sleep deprivation. The trick is to gauge how much sleep you need to feel refreshed the next day. If sleeping 6.5 hours a night is your sweet spot, chances are that's the right amount for you and you don't need to worry about trying to eke out more. Going to bed and getting up at the same time every day, even on weekends, is a big help when it comes to getting regular, quality sleep. A consistent sleep schedule helps to regulate your sleep-wake cycle and enables key hormones to be released at the right times of day. So, you'll feel relaxed and ready to drift off to sleep at night, and energised and refreshed for the day ahead the following morning. Experts advise that if you do want an occasional lie-in, such as after a late night, to keep this to no more than an hour's additional sleep so it doesn't affect your overall sleep/wake cycle consistency too much. Kickstart your mornings by opening your curtains or blinds and letting morning light stream into your bedroom as it's a great way to wake from your slumber. Your internal body clock will love it too! 'Getting outdoors and into natural daylight during the day is another good way to keep your circadian rhythm on track,' says Dr Otulana. Early morning light is usually the best for sleep. This could include going for a morning run, popping out for a lunchtime stroll or enjoying time outdoors in the afternoon or early evening sun after a busy work or study day. Eating a balanced diet can benefit your sleep as foods such as lean proteins, complex carbohydrates, and healthy fats, can help to regulate your sleep hormones and improve your sleep quality. Foods that are high in the sleep hormone melatonin or the sleep-boosting amino acid tryptophan include nuts (particularly pistachios and walnuts), turkey, milk, eggs and tart cherries. 'Be mindful about eating foods that can negatively impact sleep hormones and try not to consume these too close to bedtime,' advises Laurie. 'For example, fatty, acidic, spicy and fried foods.' Check out these healthy nighttime snacks for a late-night treat if you're feeling peckish. Caffeine can also affect your sleep so it's best avoided in the evening. 'Avoid caffeine late in the day,' advises Dr Otulana, 'and keep alcohol to a minimum as both can disrupt hormone patterns and sleep quality.' 'Create an environment that is conducive to sleep,' adds Laurie. 'A dark, quiet, cool space is a retreat for rest.' The blue light that is emitted by TVs and smartphones can interfere with melatonin production and disrupt signals to your body that it's time to sleep. Blue light actually tricks your brain into thinking that it's still daytime, delaying your sleep onset time and making it generally harder to fall asleep. For this reason, Dr Otulana advises avoiding blue light for at least an hour before going to bed. Screens in bed have also been proven to increase insomnia by 59%.
Epoch Times
28-04-2025
- Health
- Epoch Times
How Junk Food Leads to Junk Sleep
'If something is made in a factory, it's probably better left there—not in your body,' said Nasha Winters, a naturopathic doctor. Food is more than calories—it's information. If the input isn't healthy, it shows up as signals in your body. She added that sleep is just one of many signs that something in your daily choices isn't working. When the body is fed poor-quality fuel, every system can be affected—and sleep is often one of the first to suffer. How Ultra-Processed Foods Interfere With Sleep A 2024 Several biological mechanisms may explain the connection. Melatonin, the hormone that regulates the sleep-wake cycle, is made from serotonin, which in turn is synthesized from the amino acid tryptophan. Processed foods are often low in protein and tryptophan, which can interfere with the body's ability to make sleep-regulating hormones. By contrast, dietary patterns rich in nutrients and fiber are associated with a lower likelihood of insomnia. Most UPFs are stripped of the nutrients that support sleep—magnesium, B vitamins, zinc, tryptophan, omega-3s, and antioxidants, Winters said. UPFs also lack fiber and prebiotics, which nourish the gut microbiome, an important factor in sleep. The absence of these key nutrients in UPFs can directly impair sleep, said Seattle-based registered dietitian nutritionist Angel Planells: Omega-3 fatty acids: Help regulate circadian rhythms and reduce inflammation Fiber: Stabilizes blood sugar—crucial for uninterrupted sleep Tryptophan: Needed to produce serotonin and melatonin Calcium: Assists in converting tryptophan into melatonin Magnesium: Promotes relaxation and melatonin production Vitamin B6: Supports serotonin and melatonin synthesis In addition to nutrient gaps, excess added sugar is another culprit linked to shorter sleep duration and poor sleep quality. High-glycemic foods such as white bread, sugary cereals, pastries, candy, and soda—cause rapid blood sugar spikes followed by crashes that may trigger stress hormones and lead to symptoms such as anxiety, a racing heart, shakiness, and night-time awakenings. Related Stories 3/5/2025 2/9/2025 Sodium, often high in processed foods, can raise blood pressure or cause dehydration, further disturbing sleep. Additives and preservatives may also affect brain chemistry in ways that make it harder to fall or stay asleep, Planells said. Some UPFs also contain caffeine—think energy drinks, sodas, and chocolate-flavored snacks—making it even harder to wind down at night. 'Ultra-processed foods are disruptive on multiple levels,' Winters said. 'We're trying to fuel a human body with nonfoods—it's no wonder the system breaks down.' Even the packaging of these foods can be a problem. Chemicals like BPA, commonly found in UPF containers, have been linked to sleep disturbances—possibly by increasing the risk of metabolic and cardiovascular issues. Can UPF-Triggered Insomnia Be Reversed? If you suspect that ultra-processed foods are interfering with your sleep, the good news is that dietary changes can make a real difference, Winters said. 'It's often faster than people think,' she noted. Once blood sugar stabilizes and inflammation starts to subside, many people notice their sleep improving. Your body wants to heal—it just needs the right inputs. This isn't fringe science, she added—it's basic physiology. 'We've normalized a level of dysfunction that wasn't even possible a few generations ago, when food was food—not a science experiment,' Winters said. That said, Planells added that behavioral changes do take time. Insomnia is often multifactorial. Stress, anxiety, medications, environmental triggers, and lifestyle habits can all contribute, he said. However, with the right support, improvement is absolutely possible. Where to Start When shifting away from ultra-processed foods to improve sleep, focus on incorporating whole foods, Winters advised. Build your meals around protein, healthy fats, and vegetables. Stick to shopping the perimeter of the store, where you'll usually find fresh produce, meat, dairy, and other less-processed items. The center aisles are typically where the packaged, shelf-stable UPFs tend to live. Better yet, visit your local farmer's market. Avoid products with long ingredient lists, and choose foods your great-grandparents would recognize as real food. Start with small, manageable changes and build from there. Planells offered the following tips: Cook at home: Preparing meals yourself gives you control over the ingredients and helps reduce hidden additives. Think of it as crowding out ultra-processed foods rather than eliminating everything all at once. Pack snacks: If you're tempted by the vending machine at work, bring your own snacks—such as fruit, veggie sticks, nuts, seeds, or yogurt—for healthier, more satisfying options. Choose complex carbs: Swap refined carbs for whole grains and complex carbohydrates. Opt for oats, brown rice, quinoa, and whole-grain bread instead of white bread, pastries, and sugary snacks. Eat out wisely: When dining out, choose healthier sides like salads, vegetables, or fruit, or opt for grilled, baked, or roasted dishes over fried ones. Stay hydrated: Processed foods can displace healthy fluids, so drink plenty of water to support restful sleep. Just as poor nutrition can affect sleep, poor sleep can influence your food choices the next day, often leading to cravings for ultra-processed foods. This creates a cycle that's tough to break. Being mindful of both your diet and sleep hygiene—such as maintaining a regular bedtime, limiting screen time before bed, and managing stress—can amplify the effectiveness of dietary changes, Planells said. 'Improving sleep through diet is a journey, not a one-size-fits-all solution. Focus on progress, not perfection.'
NBC News
08-04-2025
- Health
- NBC News
Melatonin use in daycares sparks concerns
Parents are speaking out about the lack of regulation surrounding the Melatonin supplement used during nap times in some daycares. Some parents learned their children were given the supplement without their consent. NBC News' Vicky Nguyen speaks with concerned 8, 2025
Emirates Woman
24-03-2025
- Business
- Emirates Woman
Gaurav Bhushan on how Delano Dubai brings the vacation to you
Emirates Man by Sarah Joseph 3 mins ago Gaurav Bhushan, Co-CEO of Ennismore, on Delano opening in Dubai and why the design concept leaves you feeling like you've had a vacation, without the need to travel. Tell us through the concept of Delano? When Delano swept onto the scene in the mid-90s, it instantly ignited Miami – and lifestyle hospitality as we know it today – thanks to its avant-garde approach to hospitality and design. The recent opening of Delano Dubai and the upcoming return of Delano Miami Beach mark the next chapter in the brand's evolution. Today's Delano embodies and elevates the brand's unmistakable aesthetic and stylistic signatures that devotees know and love, while ushering in a new era of luxury lifestyle hospitality that feels both referential yet fresh and exciting. Philippe Starck's design for the original Delano was iconic. How did you approach the design concept for Dubai while maintaining the brand's DNA? The interiors of Delano Dubai capture the chic, understated styling of the Miami original. However, in keeping with the forward-looking spirit of Delano, we wanted to ensure that it was not simply a reproduction nor a time capsule. Starck's approach to hospitality design at the time was undeniably groundbreaking, and we looked to capture that disruptive spirit to create a hotel that felt entirely relevant and contemporary yet singularly Delano. Brand signatures have been reimagined to imbue them with a bold sense of place and time. The hotel's discrete,low-slung exterior is marked by a verdant manicured topiary that harks back to South Beach's infamous hedge, and the classic 'apple a day' amenity has been transformed into chic, crafted vessels, located in each guest room and filled daily with treats. How does Delano Dubai reflect evolving luxury hospitality trends, such as personalisation, wellness, and immersive experiences? Wellness is one of the key pillars of Delano Dubai, from thoughtful amenities such as in-room weighted blankets and nightly turn-down Melatonin gummies to promote deeper, more restorative sleep, to our state-of-the-art fitness facilities. We also see that more and more guests are prioritising a sense of community and connection when it comes to fostering well-being, especially when travelling. We work together with wellness architect Adrienne Everett to curate a programme of communal Pilates and yoga sessions, often taking place on the beach or within the hotel gardens to benefit from the hotel's spectacular natural surroundings. With the growing number of luxury lifestyle hotels in Dubai, how does Delano differentiate itself? Dubai has one of the most enterprising and fast-growing hospitality scenes in the world, with an array of high-luxury experiences that is currently unmatched, and we are also seeing the emergence of a more brand-led lifestyle approach in the region. However, there still felt like a huge opportunity to bring a genuinely innovative vision to the city, much like the original location brought to Miami. Delano Dubai seamlessly brings together a stylish understatement with a vibrant social buzz and magnetic energy, creating something entirely unique and relevant for the traveller of today that measures luxury in terms of experiential over materialism. What kind of guest experience are you aiming to create at Delano Dubai? It's difficult to pin a singular definition to the Delano guest experience as it's something that defies convention. At the heart of Delano is a buzzing cultural and social energy that is wrapped in immersive, sensorial luxury; a bustling cocoon that is equal parts sophisticated and enchanting. There was a charm to the original Delano Miami that is carried forward in the magic of the pool and billowing curtains, and the return of the apple amenity, while upholding standards of taste and style. The boutique hotel concept has transformed significantly since the 1990s. 'Starck's approach to hospitality design at the time was undeniably groundbreaking, and we looked to capture that disruptive spirit to create a hotel that felt entirely and contemporary yet singularly Delano.' How does Delano continue to be a disruptor in the industry? Delano's disruptive nature is tied to anticipating the needs and wants of guests, understanding how contemporary cultural and societal shifts affect the way people want to live and travel. While the original Delano inspired countless iterations of all-white guest rooms, living green walls, and lifestyle hospitality itself, that visionary origin and spirit is inimitable and resists duplication. F&B plays a pivotal role at Delano. Tell us about the offerings at Delano? Delano Dubai offers the best of both worlds; at once a serene, discrete resort set on an unspoilt swathe of sugar-soft sands with enviable views over the Arabian Gulf and a dazzling dining and nightlife destination, home to some of the city's most exhilarating restaurant and bar concepts. Our signature outlets Blue Door and Rose Bar were at the heart of the original Miami experience, while elevated all-day Italian dining spot Tutto Passa and the Delano Pool and Bar encourage guests to lose track of time amid long languid lunches and golden-hued sundowners. Ennismore's partnership with RIKAS Group has also seen the arrival of celebrated, established venues La Cantine Beach and Gohan, along with Maison Revka by Paris Society, to the shores of Bluewaters Dubai. Why was Dubai the right next step for Delano's expansion? We always look for destinations where we can identify a gap in the market and bring something to the table. Dubai is a truly global city, a hub for the international community with an electrifying energy and a world-class restaurant and nightlife scene. We were particularly drawn to Bluewaters Dubai as it offers what we felt to be a perfect setting for Delano; simultaneously exclusive and unstuffy, iconic and dynamic, and with a serene sense of seclusion that pervades from the moment of arrival despite being only a short distance away from Dubai's hottest attractions. Emirates Man The Spring/Summer Issue – Download Now – For more on how to look smart and live smarter, follow Emirates Man on Facebook and Instagram Images: Supplied
