Serotonin for Sleep Disorders and Insomnia – How Does it Help?

Low levels of Serotonin may be a significant contributing factor in many sleep disorders, including insomnia.

It may also be a factor in sleep apnea, a condition that causes abnormal breathing patterns such as snoring during sleep.

Serotonin aids in readying the mind and body for sleep, by helping to calm us and slow down excitatory responses in our brain.

It is also necessary as the precursor to Melatonin – the primary hormone involved in regulating circadian sleep cycles.

For these reasons, some people have used a Serotonin-boosting supplement like 5-HTP to support deep, restful sleep.

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• Increases Serotonin levels in the brain
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Serotonin for Sleep

When trying to fall asleep at night, many people find it difficult to stop thinking about the activities of the day and quiet their minds to relax.

Serotonin plays an inhibitory role in the central nervous system. Adequate levels of this neurotransmitter can calm the mind, allowing for the restful state that precedes falling asleep.

Serotonin functions as an “off switch” preventing our neurons from becoming over-excited. This same mechanism is involved in regulating sleep/wake cycles.

If you are feeling fatigued due to sleep deprivation, using natural methods to raise Serotonin levels has been shown to improve sleep patterns.

For chronic pain sufferers, increasing Serotonin may diminish pain sensation. A reduction in pain may then allow for a better chance at a good night’s sleep. With sleep comes repair and recovery.

In the body, Serotonin also regulates contractions and relaxation of blood vessels. Malfunctions in cardiovascular activity are one of the underlying causes of sleep apnea. Research studies show that increasing Serotonin levels in the bloodstream has a direct and positive impact, greatly reducing the symptoms of sleep apnea.

Serotonin and Melatonin

The United States Center for Disease Control (CDC) reports that between 50 to 70 million persons in the United States suffer from insomnia, wakefulness disorder, or disrupted sleep. The National Department of Transportation (DOT) gives an example of the magnitude of the problem – estimates show that drowsy driving is responsible for 1,550 fatalities and 40,000 non-fatal injuries annually in the United States.

Rather than turn to prescription medications that may have a higher risk of unpleasant side effects, many people take Serotonin-boosting supplements to help regulate Melatonin production and promote sleep.

Situated deep in the center of the brain, the tiny pineal gland is responsible for production of at least two crucial hormones; the mood enhancing neurotransmitter Serotonin and the sleep-inducing hormone Melatonin. Our pineal gland is responsible for using light signals to determine when it is night and when it is day. This leads to changes in hormone production, which in turn regulate energy levels and establish sleep patterns.

Biochemically, Serotonin functions as a precursor to Melatonin, with the conversion closely correlated with the body’s circadian patterns. The circadian cycle is the name given to our biological processes that follow an approximately 24 hour daily rhythm. Circadian rhythms fluctuate in response to certain hormones which are dictated based on perception of light.

Serotonin in the brain is converted in the pineal gland into Melatonin. Serotonin production takes place predominantly during daylight hours, whereas Melatonin production occurs mainly at night. As light levels drop in the evening, the pineal gland shifts from primarily producing Serotonin to increasing Melatonin production from stored Serotonin.

Melatonin production is dependent on adequate levels of Serotonin. Research studies indicate that a darker nighttime environment promotes the synthesis of greater amounts of Melatonin, as do longer winter nights. Taking a supplement that boosts Serotonin can also lead to increased Melatonin levels.

The complex synthesis of these two essential compounds is delicately regulated, with even slight variations in their production or release producing a significant impact on one’s energy, mood, and sleep.

What Causes Low Serotonin Levels?

A host of diverse factors can lead to low levels of Serotonin and poor sleep habits. These include but are not limited to:

• Excessive consumption of caffeine or alcohol
• Over-the-counter or prescription medications
• Chronic stress
• Lack of physical activity
• Lack of exposure to sunlight
• Lack of sleep
• A poor diet
• Pre-disposition due to genetics

Serotonin and Stress

High amounts of stress can diminish Serotonin levels and cause disruptions in sleep patterns, including insomnia.

Researchers at Carnegie Mellon University found that self-reported stress levels increased 18 percent for women and 24 percent for men between 1983 and 2009.

Not only does stress diminish our quality of life, it can also lead to increased risk of serious health conditions. As we experience higher stress levels, our risk factors for obesity, heart disease, diabetes, gastrointestinal problems, depression, and Alzheimer’s disease all increase.

Serotonin helps offset the damaging health effects caused by an overload of stress. For persons with cardiovascular health problems, this chemical increases the flexibility of arteries, capillaries and veins.

Chronic stress is implicated in Alzheimer’s disease, strokes, heart attacks, cancer, fibromyalgia, obesity, asthma, chronic fatigue, digestive problems, manic depression, drug addiction, bipolar disorder, erectile dysfunction, irritable bowl syndrome, anger management issues, OCD (compulsive behavior disorder), as well as suicidal thoughts and actions.

Additional Symptoms of Low Serotonin

Serotonin acts as an inhibitory neurotransmitter that balances excessive excitatory or stimulating neurotransmitters like Adrenaline and Dopamine from firing in the brain. When levels are low we typically feel sad, depressed, demonstrate obsessive behavior, feel “cranky” or on edge, worried and angry.

Continual worry over false fears is a marker of Serotonin deficiency that can manifest itself as insomnia, life-limiting phobias, or obsessive-compulsive behavior.

That’s why Serotonin is such a powerful tool in our pursuit of optimum health. When the body has adequate levels of Serotonin in the bloodstream we often feel happy, upbeat, positive, flexible, cooperative, confident and amiable.

With improved sleep patterns, our bodies are also better able to perform repair and maintenance functions that can only occur when we are sleeping. This is one of the reasons that some people view Serotonin sleep supplements as powerful anti-aging tools as well.

Ways to Increase Serotonin for Sleep

Serotonin levels can be increased with some lifestyle changes. Pick up the pace, get some exercise, and spend time outdoors for exposure to natural sunlight. If winter weather makes getting outdoors unpleasant or impractical, consider using a home light therapy box to supplement light exposure.

Cut down on caffeine by limiting ingestion of coffee, tea, energy drinks, and sugary sodas. Drink plenty of other non-caffeine beverages and at least eight 8-ounces glasses of water daily (approximately 2 liters).

Adopt a healthy diet, high in protein found in poultry and eggs, dark green leafy vegetables, fresh fruits, and fatty fish, such as mackerel or salmon.

All of these foods are good sources of the amino acid L-Tryptophan which the body uses to make Serotonin. Pure Tryptophan, available as a dietary supplement, may also increase the body’s production of this sleep-regulating neurotransmitter.

One of the best ways to raise Serotonin levels is to supplement our diets with 5-HTP. This is a chemical precursor of Serotonin and Melatonin that is naturally produced in the body from the breakdown of Tryptophan.

5-HTP as a dietary supplement is made from the extract of a medicinal shrub, Griffonia simplicifolia, a perennial plant native to Africa. With balanced levels of Serotonin and Melatonin you can unwind, relax and get high quality sleep every night.

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