December 21st marks the winter solstice and the longest night of the year. Ancient humans took full advantage of this time to rest, while animals hibernated and plant life was dormant. 

But we crafty little humans now live in a “built environment”, full of bright lights, warm furnaces, and abundance of junk food to eat while our TVs blare unsettling news of the world. Is it any wonder we have trouble sleeping?

If you’re among the 70 million Americans who struggle with insomnia, it’s time to evaluate whether your lifestyle is supporting a healthy sleep cycle or contributing to sleep problems. 

And this has never been more important than now, because one of the most important things you can do to upgrade your immune function is to get a good night’s sleep. 

Let’s take a quick look at how our body is wired for sleep and some steps you can take to promote it and reduce your risk of viral infection.

Our desire to sleep is orchestrated by the tiny pineal gland, located deep in the center of the brain. The pineal gland secretes melatonin at dusk to slow metabolic processes and prepare the body for rest.

It turns out that melatonin does much more than support sleep: melatonin is also a powerful immune regulator with anti-viral properties. 

In fact, melatonin has been demonstrated (in animal studies) to prompt the activity of several types of immune cells, including natural killer cells and other lymphocytes to fight viral infections. (1)

Most importantly, melatonin appears to block the production of pro-inflammatory cytokines and reduce oxidative damage to various tissues, including the lungs.

Given its long history of safe use, the immense problem our society has with sleep disorders and the viral pneumonia that results from SARS-CoV-2, it makes sense to support adequate melatonin levels. Most animals and plants make melatonin and small amounts occur naturally in a number of foods, including salmon, pistachios, walnuts, and cherries. (2)

Melatonin has an excellent safety profile when taken as a nutritional supplement in doses of 0.3 to 5 mg. (If you’re taking any medications, speak to your doctor or pharmacist to see if there are any contraindications before supplementing with high doses long-term).

Note: melatonin is not a sedative-hypnotic like most sleeping pills and its use does not lead to grogginess or dependency. 

Melatonin signals to your metabolism that night is falling and it’s time to wind down and prepare for a restful night’s sleep. Take it early in the evening to augment your body’s own circadian secretion of this important hormone. 

Melatonin is just one of a set of nutrients and herbs that have been used to promote a good night’s sleep. Here’s a link to my Sleep Bundle, which contains a set of supplements, both with and without melatonin, to support sleep. Check it out here.

In addition to supporting melatonin, I suggest creating a “sleep ritual” with these simple steps to honor the end of your workday and help lull you to sleep.

7 Steps to Sleeping Blissfully Tonight

1. Set a regular sleep/wake cycle.
   Decide to go to sleep and wake up at roughly the same time each day. This trains your biological clock to secrete melatonin earlier in the evening to prepare the body for rest. Then as soon as you awaken, get out in the morning sun (or at least a bright window), which reduces melatonin production.

2. Turn off the media.
   Falling asleep in front of the TV, laptop or phone leads to a stiff neck and dream disturbed sleep. That is not to say you can’t use apps like Insight Timer (free) or Headspace (inexpensive) to calm your body/mind/spirit. These apps feature guided imagery and meditations that promote deep breathing and relaxation. I’ve seen many patients benefit from their nightly use! But be sure to…

3. Block the blue light and go with the gold!
   The blue light emitted from the LEDs in our electronic devices suppresses melatonin production, stimulates the brain, and may even raise blood pressure. Recent studies support the use of amber or golden colored glasses to wear before bed to block this blue light. Be sure to check that your bedside clocks and bedroom/bathroom aren’t lit with LED lights either, which are increasingly used because they’re energy-efficient.(3)

4. Make your own melatonin with a “Cherry Sleep Shot”.
   Tart Montmorency cherry juice has been shown to improve sleep quality and has antioxidants that have been shown to help promote longer and deeper sleep. (4)
   
   Here’s my bedtime Cherry Sleep Shot:
   • 3 oz. tart cherry juice (available at most natural food stores)
   • 1 teaspoon powdered magnesium citrate (I like “Calm” Mag Citrate)
   • 8 oz. water
   • Stir together and sip for a bedtime tonic

5. WHAT you eat matters.
   Foods rich in tryptophan help promote sleep by producing melatonin and serotonin. Turkey, yogurt, chicken, salmon, pumpkin and chia seeds and beans are all rich in tryptophan. Eat with some dark leafy greens and nuts, which are rich in magnesium and B6 to support serotonin and melatonin production. Avoid sugar and refined carbs, especially near bedtime.

6. WHEN you eat matters.
   Eating too close to bedtime leads to heartburn, blood sugar dysregulation, weight gain and cognitive decline while eating earlier in the day is associated with weight loss, improved digestion, and cognitive function! We now know that the pancreas has its own “internal clock” and secretion of insulin and enzymes for digestion decline markedly after 8 pm. Aim to eat dinner at least 3 hours before you to go to bed, so you have a 12-14 hour fast before breakfast. (5)

7. Finish your day with a short hot bath.
   Add Epsom salts (rich in magnesium) and a drop or two of lavender oil to reduce anxiety and promote relaxation. While soaking, replay your day and focus on gratitude for all that is right with your life. (6)

(1) https://www.mdpi.com/1422-0067/14/4/8638 

(2) https://www.mdpi.com/2072-6643/9/4/367

(3) https://www.sciencedaily.com/releases/2017/12/171215135144.htm

(4) https://www.ncbi.nlm.nih.gov/pubmed/22038497

(5) http://www.cell.com/cell-metabolism/fulltext/S1550-4131(14)00498-7

(6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/

*These statements have not been evaluated by the Food and Drug Administration. The products mentioned in this article are not intended to diagnose, treat, cure, or prevent any disease. The information in this article is not intended to replace any recommendations or relationship with your physician. Discuss the use of any of these supplements with your physician, especially if you are also using insulin or any medications to treat diabetes, as they may lower your blood sugar. Please review references sited in this article for scientific support of any claims made.