Serotonin and Sleep

Sleep is a key to our health. Melatonin, a hormone involved in regulating sleep, depends on the presence of serotonin for its proper functioning. Individuals with insomnia or who struggle with maintaining sleep may attribute their condition to diminished serotonin levels.  

The production of serotonin is dependent upon the amounts of iron. Iron deficiency has the potential to disrupt serotonin levels. The production of serotonin in the gut accounts for about 70% of its total synthesis, emphasizing the crucial role of diet in this process.

Symptoms associated with diminished serotonin activity include depressive episodes, heightened experiences of wrath or fury, indifference towards formerly cherished interests, and profound emotions of melancholy without discernible causation. It is true that some people with depression sleep more, but that sleep isn’t restful and doesn’t go with circadian rhythms.

Melatonin functions in conjunction with the circadian rhythm; hence, it is advisable to expose oneself to sunlight in the early morning and refrain from using electronic devices (or use blue light blockers) for two hours before sleep.

It is uncommon to encounter individuals afflicted with depression who can attain a state of restorative sleep. Regrettably, this phenomenon exacerbates symptoms and creates a self-perpetuating cycle. Strategies such as prioritizing light cycles, maintaining a nutritious diet, and managing stress levels have been shown to facilitate the manufacture of serotonin, leading to a progressive reduction in symptoms. Chronic physical depression refers to a physiological imbalance that manifests in an individual's cognitive processes.

It is fascinating that 5-HTP is the precursor to serotonin in sunlight and melatonin with darkness (and other cofactors)...helping your gut to increase the production of serotonin and your pineal gland produce melatonin naturally.

Many will ask about the use of melatonin supplements. Sometimes melatonin supplements can be counter-effective (the book “Why Isn’t My Brain Working” has some great information about it). While in theory it sounds like a great idea, it is a reminder that a lot depends on the quality of the supplement and if you are getting enough of the other required cofactors (vit B6, B12, zinc, folate, etc.) to make sure the 5-HTP can be properly converted to serotonin (or further into melatonin).

The speed at which an individual falls asleep and their sleep duration indicate their cognitive well-being.