This ‘vampire hormone’ reduces 3 a.m. wake ups — an insomnia doctor shares 2 ways to get more of it
The 'vampire hormone' is key to helping you fall asleep and sleep through the night. An insomnia doctor explains what it is, why it works, and two key steps to get more of it.
The "vampire hormone," also known as melatonin, plays a crucial role in regulating our sleep-wake cycle. As sunlight fades, melatonin levels rise, preparing our body for restful sleep. However, when we have insufficient melatonin, we may experience frequent wake-ups during the night, particularly around 3 a.m. Dr. Pedram Navab, a neurologist and sleep medicine specialist, shares two effective ways to increase melatonin production and improve sleep quality.
Firstly, familiarizing ourselves with the dark is essential for melatonin production. Dr. Navab recommends sitting in a dark room for an hour before bedtime to help the body recognize the signal to produce melatonin. This practice may seem unusual but helps associate the night with sleep, making it easier to fall asleep. Dimming the lights in the evening, using amber bulbs instead of blue ones, can also signal to the body that it's time to release melatonin.
Secondly, reading a good paper novel can help reduce stress-induced melatonin suppression. Stressful thoughts can interfere with sleep, causing cortisol levels to rise and disrupt the sleep-wake cycle. Dr. Navab suggests getting a paper novel instead of a Kindle or nonfiction book to allow the mind to become absorbed in someone else's story, helping to quiet racing thoughts and promote better sleep. Studies have shown that even six minutes of reading can significantly lower stress levels, leading to improved sleep quality.
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