While everyone's sleep requirement is different, the Centers for Disease Control and Prevention (CDC) says that adults need seven to nine hours of sleep. However, if you suffer from insomnia, chances are that you have a hard time getting a full night's sleep. The chemicals serotonin and melatonin are responsible for sleep, and an imbalance of these chemicals can be responsible for insomnia.
What is Serotonin
Serotonin is a neurotransmitter (chemical messenger) that sends signals between nerve cells in the part of the brain responsible for the sleep-wake cycle. Derived from tryptophan, which is an amino acid found in food, serotonin plays a major role in your brain and is also found in your digestive tract and blood platelets. It is responsible for your sense of well-being and regulates you mood, behavior, body temperature, physical coordination, appetite and sleep. Low levels of serotonin cause insomnia.
Seratonin-Melatonin Connection
Serotonin produces another neurotransmitter, melatonin, which is directly responsible for inducing sleep. Since serotonin is a precursor to the production of melatonin, low levels of serotonin cause low amounts of melatonin in the brain. According to the American Sleep Association (ASA), melatonin works best in conditions of darkness, and any kind of light source can disrupt its production. For this reason, people working the night shifts have trouble sleeping during the day.
Causes of low serotonin
Since the amino acid tryptophan is necessary for manufacturing serotonin, less amounts of this amino acid causes low levels of serotonin in the brain. According to the Women's Health Resource hormonal birth control methods contain progestin (synthetic version of progesterone hormone) known to lower serotonin, by increasing the concentration of a brain enzyme that reduces serotonin. High stress causes large amounts of the hormones cortisol and adrenaline to be produced by the body, which in turn decreases production of serotonin.
Eat for Serotonin
Eating carbohydrate-rich meals makes the amino acid tryptophan available to your brain, which in turn aids in the manufacture of serotonin. According to the Hypoglycemic Health Association, consuming refined carbs like sugar stimulates the production of insulin, a hormone that transports amino acids other than tryptophan into body cells. This leaves tryptophan available for your brain to convert to serotonin. Since protein is the building block of tryptophan, eating protein-rich foods like meat, dairy produce and nuts can help this process as well.
Treatment
Doctors prescribe medications called Serotonin Reuptake Inhibitors (SRI) to increase its levels in the brain. Tryptophan supplements also work in case you do not consume enough of it through food, required to manufacture serotonin. It is recommended that you take medications under a doctor's supervision to prevent complications from interactions. The Mayo Clinic suggests relaxation techniques like breathing exercises, bio-feedback and muscle relaxation to reduce stress. If your sleep problem is irksome, invest in a sleep monitoring device to analyze the quality and quantity of your sleep.
