But it’s actually regulated by melatonin (PMID: 20868358)
Melatonin has been seen to have 10x the antioxidant capacity than glutathione
Besides sleep, melatonin also regulates inflammation, immunity, antioxidant activity, and autophagy the process of cell recycling
Melatonin co-ordinates vital rejuvenation processes in your sleep:
– the largest surge in growth hormone during the 24h cycle
– increased mitochondrial SOD (powerful antioxidant)
– NAD recycling through sirtuins
– autophagy and clearance of cell debris
– DNA repair
Melatonin has been effectively used to combat oxidative stress, inflammation, and cellular apoptosis and to restore tissue function in a number of human trials; its efficacy supports its more extensive use in a wider variety of human studies. (PMID: 27500468)
Here’s how to enable your body to produce high amounts of melatonin before bed:
– install blue light filters on your smartphone and computers (Twilight for Android and F.lux for iPhone)
– get exposed to the sunset if possible as the red light promotes melatonin
– wear blue light blocking glasses if you use screens and lights in the evening. Start 1 hour before bed
– use dim lights like incandescent lights or salt lamp
– you can also use red light lightbulbs for melatonin-friendly lights. Start 1 hour before bed
– sleep in complete darkness (blackout curtains and sleep mask)
– lowering body temperature before bed helps with sleep and melatonin
– stop eating a few hours before bed as the gut makes melatonin too
– daytime sunlight exposure helps melatonin production at night
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@siimland
#melatonin #antioxidant #sleep #hormones