Hormone Balance/ Natural Solutions

Sweet Sleep & Your Hormones

Know Your Hormones

Melatonin: The Sleep Hormone

Long gone are the days when sleep deprivation was a cool thing. It isn’t. Sleep problems can cause a serious imbalance in the body and lead to many health issues like weakening of the immune function, increased risk of cardiovascular disease(1), and long-term weight gain. Sleep is crucial to our physical and mental well-being. The body uses tryptophan (an amino acid) to produce melatonin(2), a hormone that helps regulate sleep. If you have trouble staying asleep or wake up often throughout the night, you’re likely to be low in melatonin.

Listen to Your Hormones

Sleep is the foundation of good health. It helps your body recover, keeps your brain sharp, and improves your immune system. Research shows that chronic sleep loss can lead to a number of serious health issues such as increase in cancer risk, metabolic syndrome and other risks(3).

Good sleep begins the moment you wake up in the morning. It includes all aspects of your day: what you eat, how you move, how you relax and take care of yourself.

Sleep is a key component of hormonal balance. Skimping on sleep can throw the hormones of, which can lead to health issues such as irregular cycle for women, weight gain, low energy levels, fatigue, and low libido to name a few. Our body produces testosterone, estrogen, and progesterone during sleep, especially during REM sleep. In addition to promoting a healthy sex drive in men and women, testosterone has a protective effect on the heart and reduces inflammatory proteins that can cause heart damage. During sleep your body fights weight gain and promotes muscle development. The sympathetic nervous system is turned down to regulate hormones that keep our weight in check, while the body releases human growth hormone that repairs the muscle fibers.

Love Your Hormones

When getting ready for sleep, we don’t want to hinder our melatonin production. Consuming foods high in tryptophan and magnesium will aid our bodies to produce melatonin and help our nervous system to relax.

Superfood Boosters:


Almonds are high in potassium and B vitamins, which help our nervous systems relax. You can have a few almonds 30 minutes before bed — no need to count sheep when your head hits the pillow.

Pumpkin Seeds

Pumpkin Seeds pack up to 600mg of tryptophan within a 100g serving. In addition, it provides a solid dose of zinc – a precursor to boosting serotonin levels – which then equates to melatonin production(4).

Magnesium Oil

Magnesium Oil plays an integral role in more than 300 chemical reactions that keep the body working properly, including the proper growth and maintenance of bones, nerves, muscles, and many other parts of the body. It plays a critical role in regulating sleep. If you’re tossing and turning all night you might be deficient in magnesium.

Healthy Practices:

Limit screen time in the evening so your body can effectively produce melatonin. Heavy meals before bed can also hinder your sleep. Coffee in the afternoon can affect your sleep negatively, as caffeine can stay in your system for up to 6 hours. Give magnesium a try, it’s very helpful with stress reduction and sleep.


Raw Organic Heirloom Almonds Raw Organic Pumpkin Seeds Pure & Potent Magnesium Oil


(1) FNP, Davis, Kathleen. “Sleep Deprivation: Causes, Symptoms, and Treatment.” Medical News Today, MediLexicon International, 25 Jan. 2018, www.medicalnewstoday.com/articles/307334.php. (2) Turner, Natasha. “How to Sleep Better: Six All-Natural Recommendations.” Chatelaine, Chatelaine, 25 Feb. 2013, www.chatelaine.com/health/wellness/how-to-sleep-better-natural-recommendations/. (3) Yuan, Xia, et al. “Night Shift Work Increases the Risks of Multiple Primary Cancers in Women: A Systematic Review and Meta-Analysis of 61 Articles.” Cancer Epidemiology, Biomarkers & Prevention, American Association for Cancer Research, 1 Jan. 2018, cebp.aacrjournals.org/content/27/1/25. (4) Osmun, Rosie. “10 Superfoods That Help You Achieve More Restful Sleep.” Amerisleep Blog, 18 Feb. 2016, www.amerisleep.com/blog/superfoods-better-sleep/. 

Sunfood’s “Natural Solutions” does not promote or suggest natural cures, natural healing or natural remedies for any disease, disorder or ailment thereof. This information should be treated as educational material gathered and discovered from various studies, clinical trials and customer reviews. It is designed to encourage healthy lifestyles, and independent conclusions in regards to natural products and alternative health choices. It is best to consult with your healthcare practitioner before attempting any form of natural cure, natural healing or natural remedy to any health issues.

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