Melatonin, a regulating hormone sleep and wake cycles, is extremely important for the healthy functioning of the human body. Its production depends on exposure to light - the level of melatonin in the body increases in the dark, and decreases in daylight.
To improve melatonin production, it is possible to reduce the exposure to blue light in the evening, it is also important to maintain a consistent sleep schedule, ensure a dark environment in the bedroom and get enough natural light during the day. Melatonin supplements are also available, but should be used with caution as side effects or interactions with other medications may occur. It is recommended that you consult with a healthcare professional before starting any supplement regimen.1
Melatonin, what it is and how it affects the quality of our sleep are questions that interest many who are looking for natural ways to improve sleep. In this article, we will delve into what melatonin is, its health benefits, including how melatonin affects sleep, and tips on how to naturally improve its production in the body. We will also discuss the use of melatonin supplements and alternatives for those looking for natural remedies for insomnia.
What is melatonin?
Melatonin is a natural hormone produced in the pineal gland of the brain, known as the pineal gland. The production of this hormone is essential for regulating our sleep-wake cycles. Research shows that melatonin levels in the body increase in the evening, making us feel sleepy, and decrease in the morning, helping us wake up.
Features of melatonin production
- The effect of light: The release of melatonin is directly related to the effects of light on the eyes. Bright light inhibits melatonin production, while darkness stimulates it.
- Age factor: As we age, melatonin production naturally declines, which can lead to sleep disturbances.
- Health conditions: Certain medical conditions and medications can also interfere with normal melatonin production.
Melatonin also plays an important role in strengthening the immune system and acts as an antioxidant. It also reduces sleep disturbances caused by jet lag and shift work. These effects of melatonin indicate that it is more than a sleep hormone, with significant effects on overall health and well-being.
Interesting facts about melatonin
Melatonin is known for its ability to regulate sleep cycles, but its health effects are much broader. This hormone has strong antioxidant properties that help protect cells from damage caused by free radicals. In addition, melatonin reduces stress and improves sleep quality, which is especially important in the pace of modern life.
- Antioxidant properties: In addition to promoting better sleep, melatonin also acts as a powerful antioxidant. It can protect against the risk of neurodegenerative diseases such as Alzheimer's or Parkinson's.
- Strengthening the immune system: Studies show that melatonin can boost the immune system, helping the body fight infections and diseases more effectively.
- Mood balance: Regular use of melatonin can improve mood and reduce symptoms of depression and anxiety, especially in people with hypertension.
These facts reveal the benefits of melatonin not only as a sleep aid, but also as an important health maintenance factor. Although melatonin is classified as a novel food product in the European Union and requires authorization for distribution, its health benefits and safety in use are well documented.
Effects of melatonin on the sleep cycle
Melatonin supplements are widely used to treat a variety of conditions sleep disorders, including insomnia and sleep problems caused by shift work. They help regulate sleep cycles, improve sleep quality, and shorten the time it takes to fall asleep. Studies show that taking melatonin does not cause the symptoms of addiction or rebound insomnia caused by benzodiazepines and non-diazepine hypnotics. This gives melatonin an advantage in treating sleep disorders because it is safer for long-term use.
Melatonin production in the body increases in the evening, in the dark, encouraging our body to prepare for sleep, and decreases in the morning, encouraging awakening. However, factors such as aging, jet lag, shift work or certain medical conditions can disrupt the natural production of melatonin, causing sleep problems. Supplemental melatonin helps regulate these cycles, especially in older adults where melatonin secretion naturally declines.
In addition, melatonin not only facilitates falling asleep, but also improves the general state of health. Good sleep is essential for healthy eyes, and taking melatonin regularly can help prevent or alleviate jet lag symptoms when traveling across multiple time zones. Melatonin supplements are available in various forms, such as tablets or lozenges, and their effectiveness may vary depending on individual health characteristics and sleep patterns.
Health benefits of melatonin
Melatonin supplements not only improve the quality of sleep, but also reduce the time it takes to fall asleep and increase the total duration of sleep. These supplements can also reduce sleep disturbances caused by jet lag and shift work, helping the body adjust to new schedules more quickly.
Melatonin has antioxidant properties that may protect against age-related macular degeneration and neurological disorders. In addition, melatonin can reduce the symptoms of ringing in the ears (tinnitus) and regulate the secretion of pituitary hormones. However, it is important to be aware that melatonin use can cause headaches, dizziness, nausea, and irritability, so it is not recommended for individuals with autoimmune diseases, severe allergies, or those taking medications that affect blood clotting.
Although melatonin may help treat migraines, irritable bowel syndrome, and depression, more research is needed to confirm these potential benefits. Lifestyle changes such as having a consistent sleep schedule, avoiding caffeine and alcohol before bed, and creating a relaxing sleep environment can also help improve sleep quality.
Alternatives to melatonin
Valerian, a plant used as a natural sleep aid for centuries, is more effective at reducing anxiety and promoting relaxation. Nevertheless, it is recommended to consult a healthcare professional before taking any supplements, including valerian or melatonin, especially in children under 13 years of age, as both supplements can cause side effects such as dizziness, headaches or abdominal discomfort.
Vitamins and minerals that improve sleep
- Vitamin B6 – regulates neurotransmitters such as serotonin and melatonin, which are important for sleep regulation.
- Magnesium – helps regulate sleep and wake cycles, reduces insomnia symptoms and improves overall sleep quality.
- Tryptophan – an amino acid that acts as a precursor to serotonin and melatonin, helping to regulate sleep patterns.
Foods containing melatonin
- Cherries, especially tart cherries, can increase melatonin levels and improve sleep duration and quality.
- Nuts and seeds, such as pistachios and sunflowers, are rich sources of melatonin and provide a variety of health benefits.
- Milk, especially warm, contains melatonin and has long been associated with better sleep.
- Fatty fish, such as salmon and tuna, are sources of high levels of melatonin and an excellent source of omega-3 fatty acids.
- Goji berries increases melatonin levels, resulting in improved sleep quality.
These alternatives to melatonin may be helpful for those looking for natural ways to improve sleep quality, but it's always important to consult a healthcare professional before taking any supplements or making any dietary changes.
How to take melatonin?
Melatonin use should be started at low doses, gradually increasing if necessary, but not exceeding 5 milligrams. Before taking melatonin supplements, it is important to consult a health care professional, especially if the person has chronic conditions or is taking other medications. Melatonin supplements can be taken in the form of tablets or drops, depending on personal needs and preferences.
Recommended dose of melatonin
- Start with a low dose: It is generally recommended to start with 0.5 mg to 1 mg.
- Time of use: It is best to take melatonin 30 to 60 minutes before bed.
- Dose increase: If necessary, the dose can be increased, but not more than 5 mg.
Although melatonin is considered safe for short-term use, long-term effects have not yet been thoroughly studied. In addition, melatonin can interact with other medications, so it is necessary to consult a doctor before taking it. Melatonin is not recommended for children, pregnant or nursing women without medical advice.
Using melatonin supplements
Melatonin supplements are widely used to treat a variety of sleep problems, but their effectiveness can vary depending on the time of administration and dosage. Although these supplements are generally considered safe and well-tolerated, some studies report possible side effects such as headache, dizziness, and nausea. It is important to consult a healthcare professional before taking melatonin supplements, especially for individuals with chronic conditions or taking other medications.
Melatonin supplements can interact with other medications, so it is necessary to inform the doctor about all the medications you are taking. Supplements are not recommended for children, pregnant or nursing women, individuals with autoimmune diseases, epilepsy, or depression, as well as those taking medications that affect blood clotting or antidepressants.
When choosing melatonin supplements, it is necessary to choose reliable manufacturers and check whether the products have been tested in independent laboratories. Melatonin supplements are not regulated, so their quality and safety may vary. When purchasing these supplements, always look for third-party lab testing results and consult with a healthcare professional before using.
Frequently asked questions about melatonin
What is melatonin?
Melatonin is a natural hormone produced by your body's pineal gland (part of the brain). It regulates the day-night cycles, or our biological clock, and is best known as the "sleep hormone." Melatonin helps signal our body when it's time to sleep.
How does melatonin affect sleep?
When it gets dark, our bodies naturally start producing more melatonin, which helps us feel drowsy and prepares our bodies to relax and fall asleep. In the morning, under the influence of light, the production of melatonin decreases, helping us to wake up and feel refreshed.
Are melatonin supplements safe?
Melatonin supplements, taken as recommended, are generally safe for short-term use. The safety of long-term use has not yet been fully studied, so it is recommended to use them with caution and, if possible, consult a doctor.
What is the recommended dose of melatonin?
The dose of melatonin can vary depending on the person's age, health status and sleep problems. In general, the recommended dose for adults is between 0.5 mg and 5 mg at bedtime, but it is best to consult a healthcare professional to determine an individual dose.
What are the possible side effects of melatonin?
Although melatonin is considered safe, some people may experience side effects such as headaches, daytime sleepiness, short-term mood changes, or digestive problems. If you experience these or other side effects, it is recommended to consult a doctor.
Conclusions
Throughout the article, we have discussed aspects of melatonin, an important sleep hormone that plays an essential role in regulating the body's sleep-wake cycles. We also clearly understood Melatonin what it is. We have noted the dependence of its production on environmental light and age, as well as various ways to naturally stimulate its production and the use of supplements that can help those who are deficient in this hormone. We also highlighted the importance of melatonin supplements and alternative methods to help improve sleep quality.
What is melatonin - it is definitely more than just a sleep hormone; it is critically important to our health and well-being, providing more than just a better quality of sleep. It can play an essential role in strengthening our immune system and even affect our emotional state. It is advised to use melatonin responsibly and always consult a healthcare professional to ensure the safety and effectiveness of its use, especially in the presence of medical conditions or the use of other medications.
