Melatonin: Natural support for better sleep

Melatonin is a naturally occurring hormone that plays a central role in the human sleep-wake cycle. It is produced primarily in the pineal gland of the brain and helps regulate sleep patterns. In this post, you will learn more about the functions of melatonin, its uses, sources, and possible side effects.

What is melatonin?

Melatonin is a hormone that controls the body's sleep-wake cycle. Melatonin production is influenced by light: it is released in greater quantities in the dark and helps prepare the body for sleep. Melatonin levels drop in daylight, signaling to the body that it is time to be awake and active.

Functions of melatonin

1. Regulation of the sleep-wake cycle:
   • Melatonin helps control the circadian rhythm that regulates the sleep-wake cycle.
   • It promotes falling asleep and improves sleep quality.
2. Antioxidant properties:
   • Melatonin has antioxidant properties that can help protect cells from damage caused by free radicals.
3. Immune system:
   • There is evidence that melatonin can support the function of the immune system.
4. Mood and well-being:
   • Melatonin plays a role in mood regulation and may help relieve symptoms of depression.

Applications of Melatonin

1. Sleep disorders:
   • Melatonin is often used as a supplement to treat sleep disorders such as insomnia.
   • It can help regulate sleep and improve sleep quality.
2. Jet lag:
   • Melatonin supplements are often used by travelers to combat jet lag and normalize the sleep-wake cycle after long flights across different time zones.
3. Shift work:
   • People who work night shifts may benefit from melatonin to regulate their sleep-wake cycle and improve sleep during the day.
4. Anxiety before surgery:
   • Melatonin can also be used to reduce anxiety before surgery.

Sources of Melatonin

1. Natural production:
   • The body produces melatonin naturally, mainly in the pineal gland.
2. Groceries:
   • Some foods contain small amounts of melatonin, including cherries, grapes, tomatoes, nuts and grains.
3. Supplements:
   • Melatonin is available in the form of dietary supplements, which come in different dosages and forms.

https://ods.od.nih.gov/factsheets/Melatonin-HealthProfessional/ https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071

Possible side effects

Although melatonin is generally considered safe, some side effects may occur, especially with high doses or long-term use:

• Daytime sleepiness
• dizziness
• Headache
• Gastrointestinal complaints
• Changes in sleep rhythm

It is important to consult a doctor before taking melatonin, especially if you are taking other medications or have any health problems.

Conclusion

Melatonin plays an essential role in regulating the sleep-wake cycle and can be helpful for insomnia, jet lag, and other sleep problems. Although it is generally considered safe, you should discuss taking melatonin with a doctor to determine the correct dosage and use. By consciously incorporating melatonin into your routine, you can improve your sleep quality and increase your overall well-being.