The link between meditation and the sleep hormone melatonin

There have been many studies showing that practicing meditation can increase melatonin levels – a hormone that helps you sleep better and more deeply.

Meditation is an ancient form of health practice that was born more than 5,000 years ago. Over time, meditation has been shown to have numerous health benefits. Many people who practice meditation share that they feel a significant change in their body when meditating, the body is not only healthy and full of energy, but the mind is also more refreshed and relaxed. One of the big reasons for this is that meditation can help increase levels of melatonin, a hormone that helps regulate sleep and seems to have an impact on many other hormones in the body as well.

What is Melatonin?

Melatonin is a hormone secreted by the pineal gland (an organ located just above the midbrain) that maintains the body’s circadian rhythms. The synthesis and release of the hormone melatonin is stimulated by darkness and inhibited by light.

When it’s dark, the body produces more melatonin. When it’s morning, melatonin production is reduced. Therefore, a lack of light exposure during the day or a lot of light at night can disrupt the body’s normal melatonin cycle. This leads to sleep disturbances.

The pineal gland normally starts producing melatonin at 9 p.m., melatonin levels will gradually increase and you will begin to feel more sleepy. If the body is functioning properly, melatonin levels remain elevated during sleep, then slowly drop and reach their lowest point around 9 a.m., when you feel most alert during the day.

What is Melatonin?

Melatonin levels remain elevated during sleep then slowly drop

The link between meditation and the production of the hormone melatonin

The link between melatonin and meditation was first discovered in 1995 by researchers at the University of Massachusetts. Because melatonin is mainly produced at night, the researchers had to take overnight urine samples and test them for 6-sulphatoxymelatonin, a substance thought to be a possible reflector. blood melatonin levels. The researchers found that women who meditated had significantly higher levels of melatonin than women who did not meditate.

Additionally, another study found that meditating before bed could only increase melatonin levels that night. If you don’t meditate on other nights, your blood levels of the hormone melatonin will not increase. This shows that regular meditation can improve melatonin levels in the body.

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Revealing a simple meditation method to help you sleep better

To sleep better and deeper, try to maintain the habit of meditating for 20 to 30 minutes a day before bed with these 2 meditation methods:

The first meditation method helps produce melatonin

Find a quiet and comfortable place. You can sit on a chair or the floor with your head, neck, and back straight, without strain. Try to put aside all thoughts about the past and future and just focus on the present.

Focus on your breath and feel the air moving in and out of your body. Feel your belly rise and fall. Observe the thoughts that come and go, whether it’s anxiety, fear, or hope. When a thought comes to mind, don’t ignore it or suppress it, just notice, stay calm, and try to focus your attention on the breath.

If you find yourself “lost” in a jumble of thoughts, observe where your mind has gone, and try not to judge and blame yourself if this happens. After the meditation is over, sit still for a minute or two and gradually become aware of your surroundings.

meditation and melatonin

Try to maintain the habit of meditating 20-30 minutes before going to bed to sleep better and deeper

Second method

Find a quiet place and sit in a comfortable position, trying to relax your muscles. Then choose a word or phrase that has a special meaning and makes you feel at peace. If not, you can try the word “Ham Sah”.

When inhaling, slowly make a “haaam” sound, when exhaling slowly make a “saah” sound like a sigh. Try to breathe slowly and evenly. Inhale through your nose, pause for a few seconds, then exhale through your mouth and also stop for a few seconds.

If you can’t do it, don’t worry too much and don’t blame yourself if your mind can’t concentrate. Let the thoughts pass and gently turn your attention back to the breath. After the meditation period, continue to focus on your breathing but sit quietly, then slowly open your eyes and stand up.

In addition to meditation helping the body produce melatonin which in turn helps you sleep better, regular exercise also offers similar benefits. You can refer to the article Goodbye insomnia with a regular exercise routine.

If you feel confused about how to exercise and take supplements, then find yourself a suitable instructor. Download now to connect with personal trainers. They will be the guide on training as well as nutrition advice so that you can quickly have a dream body.

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Reference source

How To Do The Pawanmuktasana And What Are Its Benefits? Reference source: October 27, 2020

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