Article by Dr Suman Gupta
Dr Suman Gupta, a Functional Medicine Doctor, explains natural ways to boost melatonin levels to achieve better sleep.
Hormones work in symphony with each other to create balance and harmony within the human body. Sleep stems from this perfectly aligned hormonal balance, led by melatonin, our sleep hormone; enabling the mind to switch off and the body to rest. Miraculous processes occur during these seven to nine hours, shaping our mood and energy as we awake.
Staying awake throughout the day is hard work. The body is running a constant marathon on the inside; each cell processing complex biochemical reactions essential for everyday living. The human body certainly couldn’t sustain this for 24 hours on end. Sleep allows for the cells to repair, toxins to be removed, the brain to reorganise and hormones to regenerate. Thus, enhancing our mood and re-energising us, ready for the new day.
Our body has an inner 24-hour clock, known as the circadian rhythm. The primary hormone in regulating the circadian sleep-cycle is Melatonin. Darkness stimulates melatonin production, which in turn sends a message to the brain signalling us to fall asleep. Melatonin production, within the pineal gland, continues throughout the night, tailing off during the early hours of dawn as light creeps in. The synergistic dance between cortisol (alert hormone) and serotonin (happiness hormone), then takes control to awaken us filled with energy and joy, welcoming us into the new day. As the evening light falls, serotonin conversion into melatonin begins, and the hormonal sleep dance begins again. It is this interplay of hormones that enhances our mood and impacts our overall health and well-being.
The link between inadequate sleep and mood has been well researched and documented. Sleep deprivation results in the inability for the human mind and body to fully reset. The brain processes emotions while we sleep. Thus, a lack of sleep can result in heightened emotions, irritability, mood-swings and low resilience. Most of us have experienced those distressing mornings of being woken by the blaring alarm clock, desperate just to creep back under the warm duvet for a few more minutes. This depleted morning energy accompanies the abrupt mood; and overdosing on flat whites seems the only feasible option to momentarily mask the deeper blues in a bid to survive the day.
Studies show that chronic insomnia is associated with mental health issues including depression and anxiety. The exact mechanism is poorly understood, but it is likely that inadequate sleep disrupts melatonin and serotonin production. Low levels of these happiness and calming hormones can cause interference in human behaviour and psychology resulting in mental health issues. Depleted melatonin levels also have a knock-on effect on our sexual hormones which can contribute to menstrual dysregulation and premenstrual syndrome in women, further dampening mood.
Chronic stress is the number one cause of sleep deprivation and is regarded a twenty-first century health epidemic. The high cortisol levels released during a prolonged stress state, exert negative effects on the circadian rhythm. Other melatonin blockers include blue light emitted from our mobile devices, environmental toxins and poor nutrition. All these modern-life melatonin disruptors work together to take us onto a new negative sleep-cycle journey.
Hormones are deeply interconnected with sleep, mood, and overall well-being and we can all strive to achieve optimal health and happiness.
Functional medicine understands that melatonin production also occurs within the gut cells. Gut absorption is crucial for providing the body with the essential vitamins and minerals involved in the complex reactions of melatonin synthesis. Stress pathways compete for and exhaust these essential nutrients. Therefore, optimising gut health and reducing stress is central to obtaining a good night’s sleep. Understanding this human pattern empowers us to make better lifestyle and nutritional choices to improve our mood and overall health and wellbeing.
Melatonin is in fact a super-hormone with multiple benefits outside of the sleep-cycle. There are numerous studies showing the importance of melatonin in anti-ageing, brain cell regeneration, boosting immunity, hormonal balance, optimising gut health, and improving resilience; all of which also affect our mood balance.
Tryptophan is an amino acid that helps produce melatonin.
B-vitamins facilitate the conversion of melatonin from serotonin.
Melatonin is also produced within the gut.
Blue light blocks melatonin production.
Warm baths and magnesium help relax the body and muscles.
Meditation reduces stress hormones, which can block the production of melatonin.
Acupressure stimulates the parasympathetic system triggering deep relaxation.
Melatonin synthesis peaks in the early hours and then begins to slowly decline.
Sunlight is required to produce serotonin which converts into melatonin.
More tips can be found on Instagram @functionaldoctoruk.
Dr Suman Gupta is a leading expert in the field of Functional Medicine with over 18 years’ experience as an NHS GP. She has helped thousands of people reverse chronic disease and reach their optimal health by getting to the root cause through ground-breaking comprehensive testing and formulating individualised treatment options.
She is the founder of the London Functional Doctor clinic www.functionaldoctor.co.uk; which provides lifestyle and nutritional treatment packages to optimise health and well-being. Regulated by the Care Quality Commission (CQC) for its management and governance, Functional Doctor is also in the process of launching nationwide online well-being packages as an introduction to Functional Medicine.
May
15may10:0011:00Legal Essentials | Supporting Women at Work
15/05/2025 10:00 - 11:00(GMT+01:00)
89% of working women say their health issues negatively affect their work, but only 1 in 3 feel supported by their employer. It’s no longer
It’s no longer enough to raise awareness, organisations must take legally informed, practical action to support women’s health in the workplace.
Join me and Hannah Strawbridge, Employment Lawyer, for this session where we’ll uncover the top legal risks employers face and how to avoid them when it comes to menopause, menstrual health, fertility, pregnancy, and more.
You’ll gain:
A clear understanding of the legal risks around women’s health
Insight into the practical steps you can take
Discover how you can to turn awareness into action
Date: Thursday 15th May 2025
Time: 10:00 – 10.45am
15may16:0016:45Empowering Pupil Wellbeing | Free Primary Stars Webinar & Resources
15/05/2025 16:00 - 16:45(GMT+00:00)
Join us on Thursday 15 May 2025 for a free, live webinar designed to help teachers confidently support pupil self-esteem, emotional wellbeing, and mental resilience. Hosted
Hosted during Mental Health Awareness Week, this session features expert insights from the Mental Health Foundation, Dr Claire-Marie Roberts (Performance Director at Coventry City FC and Chartered Psychologist) and Ruth Elborn (Education Mental Health Practitioner and former teacher).
You’ll discover:
16mayAll DayEmpower Female Founders Conference
16/05/2025 All Day(GMT+01:00)
Kraken Technology Centre
Pariser Building, 168AA, Sackville St, Manchester M1 7JR, M1 7JR
Empower Female Founders is a unique event designed by female founders for female founders,
Equipping them with the tools needed to overcome challenges and achieve success in their entrepreneurial journeys.By providing a supportive community and sharing experiences, Empower Female Founders aims to empower women to redefine their potential, amplify their impact, and thrive in their sector.
In May 2025 we will welcome 100 female founders to this one of a kind event in Manchester.
Empower Female Founders is far from your traditional conference set up. We’ve spoken to our community of Female Founders and we know what’s needed is practical action, answers to the important questions and to gain knowledge from those who have been there and done it.
The day will be built around fast-paced workshop sessions and collaboration providing the opportunity not just to learn but to connect with female founders sharing the same journey.
Our focus is on building confidence, developing a growth mindset, and providing a supportive community that empowers women to overcome challenges and achieve success.
The day will be built around panels featuring Female Founders sharing what’ it’s really like to be a Female Founder, an opportunity to ask fellow Female Founders for their advice as industry experts, celebrating and reframing the narrative around success and ambition.
There will also be an Action learning workshop on Growth Mindset led by Empower Co Founder Beckie Taylor and a fast-paced knowledge share sessions providing the opportunity not just to learn but to connect with female founders sharing the same journey.
09:00 Registration and Networking
09:30 Welcome from Beckie Taylor, Co-Founder, Empower
09:45 Panel : What it’s REALLY like to be a Female Founder
10:30 Action Learning – Female Founder Mindset
11:30 Coffee and Networking
11:45 Panel : Ask The Experts
12:30 Morning Close
12:30 Lunch & Networking
13:30 Welcome Back, Beckie Taylor, Co-Founder, Empower
13:35 Knowledge Share Session
15:15 Coffee and Networking
15:30 Panel – Celebrating Success and Ambition
16:15 Thanks and closing remarks
16:30 Cocktails and Mocktails
18:30 Close
19may18:0020:30The Future of Fairness in Leadership and Business | WBS
19/05/2025 18:00 - 20:30(GMT+01:00)
WBS at the Shard
London, SE1 9SG
This is your chance to engage in powerful dialogue and spark meaningful change in your professional sphere. After the panel discussion, network with peers from across industries
After the panel discussion, network with peers from across industries over drinks and canapés, against the vibrant backdrop of London.
This event is held annually in collaboration with our partners We are the City, Women Engineering Society, Forte, City Women Network and 30% Chair; We are delighted to welcome a distinguished line-up of keynote speakers:
Dr Dawn Eubanks – Associate Professor of Behavioural Science & EI and Panel Chair
Rukasana Bhaijee – Global Head of DEI at the Financial Times. A DEI leader with over 13 years of experience across media, technology, professional services, and higher education. Formerly led DEI for Google’s EMEA tech division and consulted at EY, Rukasana brings deep expertise in strategy, race equity, and inclusive culture change.
Geraldine Gallacher – CEO of the Executive Coaching Consultancy, author of Coaching Women: Changing the System, Not the Person, and City Women Network Board member.
Mark Swain – WBS Client Director & Executive Coach, and Fellow of The Learning and Performance Institute. With over 20 years experience in leadership development Mark has developed a framework supporting Women in Strategy.
Ben Evans – New Business Director, AtkinsRéalis, ED&I Advocate and Warwick MBA Alumnus (2013)
Together, they’ll share their invaluable insights, strategies, and real-world experiences in fostering fairness and driving success in today’s dynamic and changing corporate landscape.
Key Topics Include:
Whether you’re a mid-career professional, an established leader, or an entrepreneur passionate about shaping the future of fairness, this event will leave you inspired and equipped to make a lasting impact.
Free
21may12:0013:00Master the Art of Incredible Interviews | WeAreTheCity & City CV
21/05/2025 12:00 - 13:00(GMT+01:00)
WeAreTheCity & City CV are thrilled to present a
Do interviews leave you feeling uneasy, underprepared or unsure of how to showcase your best self? Are you stuck in a loop of missed opportunities, wondering how to stand out and seal the deal? You’re not the only one. On average, people apply for 27 roles before they land just one interview.
But don’t worry – you’re in the right place. Whether it’s been years since your last interview, you’re chasing a promotion or new role, or simply trying to stay sharp, this free one-hour masterclass will give you the edge to win your next role. Your interview isn’t just a conversation – it’s a marketing pitch where you’re the product. Discover how to demonstrate your value, convince employers you’re the best investment they can make, and leave them thinking, “We’d be foolish not to hire you.”
In this jam-packed session, Victoria McLean, Founder & CEO of City CV, guides you through the art of wowing interviewers. With a proven track record of helping people at all career levels secure their dream roles, Victoria brings decades of expertise, countless success stories and award-winning career strategies to the table.
What you’ll learn:
Looking for more career support? Explore our Career Resources page. Ready to take the next step? Browse the latest opportunities on our Job Board and find your perfect role today!
23may10:0012:00Online* Pelvic Floor Recovery Workshop FREE | Karen Ellis - Postnatal Recovery Expert
23/05/2025 10:00 - 12:00(GMT+01:00)
With former Midwife, Karen Ellis. *Available on replay. Exactly how to rebuild strength in your pelvic floor after pregnancy. All the information you should have got from
All the information you should have got from your midwife about how to recover your pelvic floor PROPERLY after having a baby and how to exercise SAFELY so you can smile with excitement and enjoy the moment when your toddler takes your hand and pulls you towards the bouncy castle instead of the feeling of dread taking over as you decline their invitation.
You are a mum who;
And so you can have dry knickers!
Free