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Thursday, December 20, 2012

A disruptive video: Melatonin and western diseases

I am very impressed by the finding and conclusions of this documentary. Melatonin may be fundamental to cell repair and general health. Supplements? Some experts consider the doses commonly found in melatonin supplements, 3 to 5 milligrams, to be far too high and say that amounts in the range of 0.1 to 0.5 milligrams are more reasonable.  

  • Sleep in complete darkness and cover all sources of light
     (windows, alarm clocks, computers, phones, TVs, etc). 
  • Remember that if the lights are out, but you can still see your hand in front of your face, there may still be enough light to disrupt your system

The clock:

The circadian rhythm for a typical morning riser passes through the following general stages:
• 6:45 - 7:30 a.m. Around dawn, blood pressure rises sharply, hormones are released, and melatonin secretion is suppressed, causing wakefulness.
• 10:00 a.m. The body's metabolism speeds up, with alertness increasing through mid-morning.
 12:00 p.m. Appetite increases.
• 2:00 - 5:00 p.m. Physical and mental states (muscular strength, cardiovascular efficiency, reaction times) peak through mid-to-late afternoon.
 6:30 - 7:00 p.m. Towards sunset, blood pressure and body temperature reach their highest points during the daily cycle.
 9:00 p.m. After darkness, metabolism slows and melatonin secretion begins, preparing the body for sleep.
 10:00 p.m. Sleep begins.
 2:00 a.m. Deepest sleep.
 4:30 a.m. Lowest body temperature.