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How to Boost MELATONIN levels

 

5-HTP

 

      5HTP (5-hydroxytryptophan) - “Best SEROTONIN Supplement” – the body converts SEROTONIN to MELATONIN, the “Body’s natural sleeping pill”. Low MELATONIN levels can prevent you from falling asleep. 

 

-       Dose: Take 100mg 5-HTP before bedtime – also ensure sufficiency of vitamins B6, B12, folic acid and magnesium, which are cofactors in conversion pathways

 

5-HTP

 

 

SUPPLEMENT MELATONIN

 

Taking a MELATONIN Supplement

 

 

Eat foods rich in tryptophan and MELATONIN

 

      Tryptophan-rich foods:

 

         Protein - turkey, chicken, fish, pheasant, partridge, cottage cheese, eggs, nuts, milk, cheese.

 

         Non-Protein - bananas, wheat germ, avocados, and the legumes (beans, peas, pulses, soy)

 

      MELATONIN-rich foods:

 

         Tart cherries:  Montmorency cherries (~13 ng/g) - one cherry =~10ng, equiv. to amount of MELATONIN in blood;  Balaton cherries (~2 ng/g)

University of Texas Health Science Center in San Antonio, research published in "Journal of Agricultural and Food Chemistry" in October 2001

         Walnuts –  ~3.5 ng/g  (approx. 1/2 of a walnut half / 1 g  i.e a walnut half = 7 ng MELATONIN)

University of Texas Health Science Center in San Antonio, research published in  "Nutrition” in September 2005

 

         Sunflower seeds (29 ng/g), Celery (7ng/g), Bananas (236 pg/mg)

University of Texas Health Science Center in San Antonio, research published in "Nutrition Reviews" in September 2001

  

EXERCISE BOOSTS MELATONIN

 

      Study demonstrates that exercise boosts MELATONIN a study involving 7 healthy women demonstrated that 1 hour of exercise on a stationary bicycle could double or triple MELATONIN levels. Other studies have also demonstrated that physical exercise can boost MELATONIN levels. However, do not exercise right before bed, which has a stimulating effect;

DAYTIME SUNLIGHT EXPOSURE

 

      Go out in the sun – several studies confirm that natural sunlight exposure increases MELATONIN levels. This is not surprising, since bright light is known to increase SEROTONIN production, preventing depression.

 

Sunlight – Let there be Light!

 

AVOID LIGHT AT NIGHT

 

      Reduce light exposure in the evening - artificial light sources and excessive light exposure after darkness onset in modern societies can lower MELAONIN production by desynchronizing your biological clock, making your body think it’s still daytime;

 

-       Use subdued lighting in the evening

 

-       Install F.lux sofware (free) on your computer to cut down on blue light emissions – don’t forget your children’s computers

 

-       Reduce computer screen brightness

 

-       Wear orange safety glasses at night to filter out blue light - Blue-filtering lights can also be installed in bathrooms (for the night-time excursions) or in the nursery / hall for nursing mothers who necessarily must attend to their baby at night, but don’t want to stop MELATONIN production.

 

-       Use candlelight (read how a someone gave this a try for 30-days).

 

 

HERBS and supplements

 

      Boost body’s MELATONIN production with herbs and supplements - Most of these should be used one at a time and not be mixed with prescription drugs. Note that these supplements are also used in depression.

         Valerian - 250-500mg (Start with lower dose);

         St John’s wort - 100mg before bedtime ;

         Calcium with magnesium - 600mg calcium and 600 magnesium before bedtime with food. (Be careful taking magnesium if you have a kidney disease.);

         Vitamin B6/Niacinamide (B3) – 10 mg B6 (>5-10 mg converts too much 5-HTP to SEROTONIN before crossing blood brain barrier) and 500 mg Niacinamide before bedtime;

 

 

         Chamomile - as a tea, 1 cup in the evening;

         Kava - 250 mg before bedtime (Standardized to contain 3.5% kavapyrones);

         Pantothenic acid (Vitamin B5) - 50 mg daily; Good for relieving stress;

         Inositol - 100mg daily; Enhances REM sleep;

         Other herbs: skullcap, California poppy, passionflower, catnip

 

 

 

Ensure Vitamins B6, B12 and folate (folic acid)

 

      Conversion of SEROTONIN to MELATONIN depends on SAMe. (S-Adenosyl Methionine) vital for neurotransmitter metabolism, SAMe donates methyl groups in the SEROTONIN to MELATONIN synthesis pathway. The body makes and recycles SAMe from the amino acid methionine, a process which requires enough vitamin B6, B12 and folate (folic acid) to maximize production.

 

          B12 - Take 125mcg - 1 mg of methylcobalamin / day if you suspect deficiency (can be a problem for vegetarians);

         B6 - Take no more than 10 mg/day as a supplement

         Folic Acid

 

SAMe - And other methyl donors
MELATONIN LINKS

 

MELATONIN

RELATED LINKS

ABOUT

About MELATONIN

How does it exert its effect?

Synchronizes body to light/dark cycles

PRODUCTION

Where produced?

What affects production?

Synthesis Pathway

The Biological Clock

SAMe – And other methyl donors

Beta Blockers

 - Like leaving the lights on at night

HEALTH BENEFITS

MELATONIN Health Benefits

MELATONIN induces and improves sleep

MELATONIN protects GI tract and pancreas

MELATONIN is anti-proliferative

                         (i.e. anti-cancer)

MELATONIN controls depression

MELATONIN is a powerful antioxidant

MELATONIN stimulates immune system

-  MELATONIN enhances bone mass

BOOST MELATONIN LEVELS

How to Boost MELATONIN levels

  5-HTP

Sunlight – Let there be Light!

SUPPLEMENTATION

Taking a MELATONIN Supplement

  MELATONIN Supplementation Benefits

INSOMNIA

Insomnia

-    Different Stages of Sleep

 

DISCLAIMER - The information given at this website is for research purposes only. It is not intended to diagnose or cure any mental or physical condition. It is not intended as a substitute for the advice of a licensed professional. In the event that you use this information for your own health, you are prescribing for yourself, which is your constitutional right as a U.S. citizen under Amendment IX of the U.S. Constitution, and for which the author of this information assumes no responsibility. The author of this information is neither a legal counselor nor a health practitioner and makes no claim in this regard. Any references to health benefits of specifically named products on this site are given as this website author's sole opinion and are not approved or supported in any manner by their manufacturers or distributors. COPYRIGHT 2009-2017