How to Boost Serotonin and Sleep Naturally
By: Kelly Murray, Certified Adult Sleep Coach, FDN-P
Want to unlock the secret to improved mood and sleep? Serotonin, the feel-good hormone, holds the answer to many of my clients’ sleep issues. So let’s dive into how you can support optimal serotonin levels naturally in order to improve your sleep quality and overall life satisfaction.
Understanding Serotonin's Role in Sleep
Serotonin: the “Feel-Good” Neurotransmitter
Our brain contains vital chemical messengers known as “neurotransmitters”, which either inhibit or excite brain function. Serotonin, also known as the "feel-good" neurotransmitter, is an inhibitory neurotransmitter that helps to create a long-lasting feeling of happiness or well-being.
Individuals who are low in serotonin can experience symptoms like depression and anxiety, which are common sources of sleep issues. In addition, serotonin is the precursor to melatonin, the sleepy hormone, so it also plays a role in our circadian rhythm. If you want to sleep well and feel well, you want to do all you can to support optimal levels of serotonin.
3 Ways to Naturally Boost Your Serotonin Levels
Without Relying on Supplements
On a side note, I am not against supplements, I recommend them to my clients all the time! However, my policy is to test and not guess when it comes to supplementation. And since I don’t have any lab results or a solid understanding of your personal health history, dear reader, we will focus on natural ways to boost this neurotransmitter (as there is relatively no risk involved, whereas supplements can make your situation worse if you don’t truly need something!)
1
Eat Foods that Support Serotonin Production
Tryptophan-rich FOODS
Did you know that certain foods contain nutrients that support serotonin production? Foods rich in tryptophan — an amino acid precursor to serotonin — can help give your serotonin levels a boost. Tryptophan-rich foods include turkey, chicken, eggs, nuts, and seeds. This is why we get sleepy after our Thanksgiving turkey dinner.
Starchy Carbs
It is important to pair these foods with starchy carbs (like sweet potatoes, rice, or squash), as they help increase the uptake of tryptophan in the brain. This is why I recommend that my clients include a serving of a starchy carb with their dinner.
2
Incorporate a Little Sunlight Strategy
Exposure to sunlight, particularly during the rise of UVA rays, triggers the release of serotonin in the brain. Here's the catch — those UVA rays need direct access to your eyes to do their magic. So ditch the sunglasses, soak in the sunshine, and let nature's serotonin booster do its thing.
What is UVA Rise?
UVA rise marks the time of day when the sun's UVA rays become more prevalent. These rays play a crucial role in signaling serotonin production and regulating our sleep-wake cycle. The angle of the sun needed to produce UVA light can vary depending on factors such as time of day, season, and geographic location.
Want to know when UVA rise occurs in your area? There's an app for that! The Circadian app can help you pinpoint the optimal time to catch those serotonin-boosting rays based on your location and the time of year.
3
Balance Your Neurotransmitters
Remember, when it comes to neurotransmitters like serotonin, balance is key. That's why I offer a neurotransmitter test for all my clients. This test helps identify any imbalances in your neurotransmitter levels, allowing us to tailor a personalized plan that includes dietary adjustments, lifestyle modifications, and sometimes supplements, to support optimal balance and help you achieve the restful sleep you deserve.
Ready to Improve Your Sleep?
These are just some natural strategies to boost your serotonin levels and improve your sleep quality. If you're struggling with sleep issues and ready to address the root cause through functional lab testing, you can schedule a complimentary discovery call with me. Let's chat one-on-one and work together to solve your sleep troubles once and for all.
Sweet Dreams
Kelly Murray is a certified adult sleep coach and an award-winning pediatric sleep consultant based in Chicago offering sleep coaching services nationwide.