Melatonin and the pineal gland

Melatonin (N-acetyl-5-methoxy tryptamine) is a hormone that is produced by the pineal gland in the brain. The pineal gland produces the melatonin which is derived from serotonin. It modulates sleep patterns in both circadian and seasonal cycles.

Melatonin is made from serotonin, a neurotransmitter that is derived from the amino acid tryptophan. Synthesis and secretion of melatonin is affected by light exposure to the eyes.

Sleep Apnea

Sleep apnea is an obstructive airway problem that occurs during sleep. People with sleep apnea can’t breathe because something their airway becomes obstructed, usually caused by the sagging of the tissue at the back of the sinus or throat. The risk of sleep apnea rises with age and obesity. During the night, someone with sleep apnea might repeatedly stop breathing 100+ times for very brief moments of time, without being aware of it. In the worst cases, breaks in normal breathing cause less oxygen to make its way to the brain the person is triggered to wake up suddenly and gasp for air in order to reopen their airways and breathe normally. Long term complications of apnea include heart disease, stroke, diabetes, obesity, depression, memory loss, depression and sexual dysfunction. Many people with sleep apnea use a breathing mask, but this won’t stop the underlying problem of inflammation. Studies show that smokers are more likely to have obstructive sleep apnea than nonsmokers and former smokers combined.

• Regular exercise.
• Lose weight (as this decreases fat around the throat. Men with a neck circumference over 17 inches or women over 15 inches have a significantly higher risk for sleep apnea.
• Use an air purifier in the bedroom.
• Buy a high quality firm pillow (goose down is ideal)
• Reduce acid reflux. Gastroesophageal reflux disease, or GERD, is a digestive disorder that affects the muscle between the esophagus and stomach. acid reflux will cause inflammatory issues in the throat. The best way to reduce acid reflux is to ensure a high potassium intake (essential for stomach acid production), avoid antacid medicines, avoid artificial sweeteners and low calorie drinks, eat probiotic and prebiotic foods, drink chamomile tea sweetened with raw honey,
• Pay attention to room humidity. Between 30-50% is the ideal range in which the air is moist enough for easy breathing, but dry enough to not feel oppressive. To keep track of the relative humidity in your bedroom, purchase a device called a hygrometer (built into some humidifiers).
• Stop smoking (or vaping). Smoking is a major cause of throat inflammation. Vaping is problematic because of the possible toxins in the liquid.
• Take vitamin B1 (deficiency can cause sleep apnea).
• Ensure good levels of vitamin D.
• Add plants to your bedroom.
• Temperature: research has show that cooler sleeping condition help.
• Avoid inflammatory foods, or foods that may cause a slight allergic reaction.
• Exercise the jaw, tongue and throat muscles. A 2015 study  found that specific oropharyngeal exercises effectively reduced snoring frequency and sleep apnea.These exercises will help a great deal,plus they will improve your jawline:-
  • Open your mouth wide, mimicking a lion about to roar. Then push your towards your chin. Hold and repeat.
  • Singing helps strengthen the mouth  and throat muscles. Sing the sound of each vowel in an elongated monotone.
  • Push the tip of the tongue against the roof of your mouth and slide the tongue backward, pushing forward the chin. Repeat this 20 times.
  • Open your mouth as wide as possible, saying “ah” in the back of the throat. Continue for 20 seconds. Close your mouth and pause, then repeat 5-10 times.
  • Push out you lower jaw and tense your neck (stationery chin ups).
  • Lay on your back and tuck the chin into your chest, pulling the head back.
  • Sit upright and move you head forwards and backwards, keeping the chin on a horizontal plane.
  • Place your tongue on the roof of your mouth directly behind your teeth. Press your tongue to completely close the roof of your mouth and add tension. Begin humming and making a vibrating sound. This will activate the muscles.
  • Perform jaw circles. Imagine drawing circles with your lower chin while your head stays steady.
  • Touch your tongue with your nose, and repeat.
  • Vowel sound facial movements: Open your mouth and say the vowels, make each one extended and exaggerated.
  • Chew a piece of gum in an exaggerated fashion (use a xylitol based gum for incredible dental benefit too).

Taurine and sleep

Taurine 1000-2000mg daily before sleep. Taurine, like melatonin, increases in the body in response to prolonged periods of being awake. It can activate GABA receptors in the thalamus, a region of the brain known to regulate sleep. Taurine is involved in the creation of melatonin in the pineal gland.  The pineal glands convert tryptophan to N-acetylserotonin and melatonin. Taurine increases the rate of production of these compounds 40- and 25-fold respectively by stimulating the activity of N-acetyltransferase.

Lighting and electronic devices

The human eye contains photosensitive cells in its retina, with connections directly to the pituitary gland in the brain. Stimulation of these important cells comes from sunlight, in particular, the blue unseen spectrum. Photosensitive cells in the eye also directly affect the brain’s hypothalamus region, which controls our biological clock. This influences our circadian rhythm, not just important for jet lag but for normal sleep patterns, hormone regulation, increased reaction time and behaviour. Most cells in the body have an important cyclic pattern when working optimally

The sun was once the major source of lighting, and people spent their evenings in relative darkness. The cellular rods in our eyes, that work in low light, outnumber the cones by 10:1. But with modern day living, our evenings are illuminated with smart phones, LED screens and artificial lights. At night, light throws out our biological clock. Research shows that disruptions to the circadian rhythm contributes to cancer, diabetes, fatigue, heart disease and obesity.

Blue wavelengths are beneficial during daylight hours because they boost mental performance. But the blue rays are disruptive at night. Computer screens, phones and LED lights at night give us all excessive exposure to blue light. Even low light can interfere with a person's circadian rhythm and melatonin secretion. Blue light at night adds to sleep disorders, depression and health problems.

• Use low red lights for night lights.
• Block every trace of light in your bedroom whilst you sleep. Cover the alarm clock screen. Don't leave any standby lights or charging lights on.
• Avoid looking at bright screens beginning before bedtime.
• Wear blue-blocking reading glasses or install an app that filters the blue/green wavelength at night.
  • Most modern phones have a night-light setting. If your phone doesn't then you can install an app (just google blue light phone app).
  • Download a pc application that changes your screens light at night (eg sunset screen).
• Those curly compact fluorescent lightbulbs and LED lights are much more energy efficient than the old-fashioned incandescent lightbulbs we grew up with. But they also tend to produce more blue light. You can source bulbs that give off a warmer, less blue, light.
• Expose yourself to lots of bright light during the day, which will boost your ability to sleep at night, as well as your mood and alertness during daylight.