Melatonin, a hormone secreted by the brain during night time is a known antioxidant and thus an anti-cancer agent. A lack of sleep, or light exposure during night time can reduce or inhibit the release of this important hormone.

Here are a few tips to create the optimal sleeping context and maximise the release of melatonin:

  • Sleep in complete darkness. Turn off the lights, close the curtains, dim the lights of your bedroom electronics or put them on silent mode if need be. The slightest light exposure during sleep can inhibit the release of melatonin
  • Refrain from using your electronic devices at least two hours before sleep. That means no watching TV, no checking emails on the laptop, no playing on games on your tablet or phone or other light-emitting devices before sleeping. Melatonin is shown to start releasing in the evening; exposure to light during these hours can reduce that release
  • Create the right mood before sleeping. Creating the optimal setting for sleep starts many hours before entering the bed. Melatonin starts secreting during the evening so plan accordingly. Refrain from being overstimulated during those hours and start creating your optimal sleep setting
  • Get a complete sleep cycle. Make sure you get the recommended 6-8 hours of sleep per night. Melatonin release is shown to have its peaks during the middle of the night. Make sure you maximise that time. Turn off your phones or unnecessary electronics that can create these middle-of-the-night distractions
  • Deal with sleep apnea. A fairly common problem creating unrest during night time is sleep apnea. This condition can limit the intake of oxygen during night time and even wake up some people. Sleep apnea is treatable in different ways; if you suffer from it, make sure you resolve that to maximise sleep quality and quantity

By following these tips, you can create the best sleeping settings to maximise the release of melatonin, a known anti-cancer agent. Sleep is also known as a way to boost the immune system, so make your bed as comfortable as possible and “nest” in peace!