Boosting Serotonin For Better Sleep: 7 Natural Ways to Go About It, As Per Clinical Nutritionist

A restful sleep is all we want as good naptime is like a reset button for our body and mind. Feeling refreshed and energized helps us take on the day but we often fail to achieve a solid 7/8-hour sleep. While there are several reasons why sleep deprivation happens, experts say if we can boost one particular element in our body, this problem might get sorted in no time. And that is serotonin, a neurotransmitter, the "happiness hormone," and the unsung hero of our system. Ms. Prachi Mandholia, a Mumbai-based clinical nutritionist, shares how by making small, intentional changes to your meals, daily habits, and environment, you can naturally boost serotonin levels and elevate your sleep quality.

7 Natural Ways to Boost Serotonin for Better Sleep

As per Ms. Mandholia, serotonin is the key to unlocking the full potential of your sleep and is much more than a mood regulator. "Serotonin helps transition the body from wakefulness to rest, calming the mind and body. As a precursor to melatonin, it is essential for the hormonal signals that promote sleep. By bringing a sense of calm, serotonin aids in falling and staying asleep," she says.

Ms. Mandholia suggests the following 7 ways one can boost serotonin levels in the body and get better sleep:

1) Watch What You Eat

What you eat significantly impacts serotonin production. Since your body cannot produce tryptophan (an amino acid that gets converted into serotonin), it needs to be provided through foods, like the ones given below:

• Chickpeas, lentils, oats, bananas, tofu, and nuts like almonds and walnuts are tryptophan-rich foods.
• Complex carbohydrates like Millets and quinoa can enhance tryptophan absorption into the brain.
• Found in spinach, avocados, cacao, and pumpkin seeds, nutrients like vitamin B6 and magnesium are vital for serotonin synthesis.
• Probiotics in yogurt, kimchi, or miso improve gut health, where much of the body’s serotonin is produced.

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2) Walk in the Sun

Exposure to the sun and thus Vitamin D sparks serotonin production in your brain. A 20-minute walk in the morning can do wonders for your mood and sleep. However, if you can’t go outside, work or relax near a sunny window to soak up natural light.

3) Move Your Body

Whether it's Zumba, dancing, brisk walking, or swimming, all can boost your serotonin production. So exercise regularly to find your way to a good sleep.

4) Create a Sleep-Inducing Environment

Dim the lights in the evening and avoid the blue screen one hour before bed to enhance serotonin conversion to melatonin. Also, a quiet and cool room promotes good sleep. Aromatherapy can elevate relaxation, too. Try lavender or sandalwood to improve serotonin production.

5) Adopt Stress-reduction Techniques

Stress is a serotonin killer, so adopting techniques to kill stress and boost this neurotransmitter is critical. You can try:

• Meditation: Regular mindfulness practices calm the mind and elevate serotonin levels.
• Gratitude Journaling: Reflecting on positive experiences promotes a sense of well-being linked to serotonin production.
• Breathwork: Deep-breathing exercises for at least 10 minutes can rapidly reduce stress and promote relaxation.

6) Use Herbs To Calm Your Mind

Ashwagandha indirectly improves serotonin levels. Also, include herbal teas like chamomile to promote relaxation. A warm glass of water with a dash of nutmeg or a soothing cup of chamomile tea in the evening should do you good.

7) Sleep Hygiene

This is extremely important. Sleeping and waking at the same time everyday reinforces your body’s natural rhythm.

"By boosting serotonin naturally, you can transform not just your nights but your entire day," Ms. Mandholia wraps up.

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