What is melatonin and how does it affect sleep?

Melatonin plays a notable role in our body, as it is the guardian of the correct diurnal rhythm. By determining the time of entering and leaving sleep, it regulates our biological clock. The concentration of melatonin in the body determines whether we feel weary and drowsy at the right times, and whether we easily enter sleep and sleep the optimal number of hours. Abnormal levels of melatonin in the body can translate into sleep problems, such as short, shallow sleep, waking up too quickly or difficulty falling asleep. Numerous melatonin preparations are available for sale today, which replenish melatonin in the body and improve the quality of sleep. When is it worth reaching for melatonin? What is melatonin? How does melatonin work?

What is melatonin?

Melatonin is one of the key hormones naturally secreted by our body. As a chemical compound, it is a derivative of one of the essential essential amino acids – tryptophan. Indirectly, it is from it that it is synthesized – first tryptophan is converted into 5-hydroxytryptophan, or 5-HTP, which in turn is converted into serotonin, from which N-acetylserotonin is then formed, and later melatonin.

Where is melatonin produced?

Melatonin is mainly produced by the pineal gland. It is an endocrine gland located in the middle of the brain, also known as the ependyma, responsible for coordinating the work of organs and tissues and releasing various types of hormones into the blood. In negligible amounts, melatonin is produced by the retina and bone marrow. In addition, it is produced in the digestive system (directs intestinal movements).

Melatonin levels in the body and our well-being

Melatonin is the hormone that prepares us for sleep and puts us to sleep. The way melatonin is secreted in the body is specific. The work of the pineal gland in producing this hormone is coordinated with the astronomical clock, that is, with the day-night cycle. As dusk falls, increased melatonin production begins, and when daytime rises, production ceases. How does this translate into our mood?

In the evening hours, after darkness falls, when melatonin levels in the body are high, we begin to feel tired, sleepy. Our mind begins to work at a slower speed, there is a slight distraction and a desire to abandon the activities we are currently doing (such as reading, watching TV) and lie down.

On the other hand, when the morning rises and melatonin levels drop, our whole body wakes up to life, we gain a boost of energy and stand ready to complete daily tasks.

Due to its characteristic function of evoking sleep at night, melatonin is called the sleep hormone, the darkness hormone, and the night hormone.

How does the process of melatonin secretion take place in the body?

The primary regulator of melatonin secretion is the light-dark mode. Through the nervous system (more specifically, through the neurons of the visual pathway, which receive stimuli from the photoreceptors of the retina), the pineal gland receives signals about the prevailing light conditions and, based on this, triggers or blocks the production of melatonin. When a large amount of light rays reach us, i.e. when it is bright all around (the light can be either natural or artificial), the amount of melatonin produced decreases. In contrast, when there is darkness, it increases.

The effect of melatonin on the functioning of the body, that is, what tasks does melatonin perform?

Melatonin plays a number of important roles in the body:

• regulates the biological clock, provides balance in the sleep-wake cycle, induces sleep,
• ensures proper quality and length of sleep,
• takes care of the proper course of the body’s regeneration process,
• exhibits antioxidant activity (by neutralizing excess free radicals, prevents cell damage and prevents premature aging of the body),
• supports the immune system, improves the body’s immune response,
• regulates body temperature,
• lowers blood pressure,
• has a beneficial effect on the functioning of the nervous system, protects neurons,
• stimulates pancreatic function,
• helps regulate body weight, slowing down fat accumulation,
• helps stabilize cholesterol and blood sugar levels,
• improves the work of the digestive system (stimulates intestinal peristalsis, facilitates the absorption of vitamins, minerals and other nutrients, protects the stomach),
• according to some studies, melatonin also affects the human endocrine system (regulates the development of the gonads, is responsible for controlling the monthly cycle of women, may also affect the secretion of growth hormone and prolactin).

Sleep disorders and melatonin levels

Melatonin is produced in the highest amounts in children. During adolescence, its production decreases slightly, but remains stable for many years. After the age of 45, it is secreted in smaller amounts.

As for the diurnal cycle of melatonin production, the hormone begins to be secreted around 9 p.m. The highest concentration of melatonin in the body occurs between 24 and 3 a.m., and in the morning production drops almost to zero.

However, there are a number of factors that can interfere with melatonin secretion and cause deficits, which in turn can translate into sleep problems. One such factor is staring late into the night at a smartphone, tablet, laptop or monitor screen. Such devices emit blue light, which is similar in color to daylight and which stimulates our brain to activity. When we remain under the influence of such light, melatonin production is inhibited and sleep does not come.

Whether we live a standard lifestyle, being active during the day and sleeping at night, or vice versa – we sleepwe sleep during the day and are active at night, melatonin is produced when it’s dark all around, which is mainly after nightfall. This is why people who work at night, sit late in front of the TV or computer, change time zones frequently, or for other reasons sleep during the day and stay awake at night, often complain of sleep problems and worse mood.

This is due to the dissonance between the workings of our biological clock and the unnatural mode of sleep and wakefulness imposed, so to speak, by force.

What can disrupt the body’s production of melatonin? Causes and symptoms of melatonin deficiency

More than half of the population suffers from sleep disorders today. In many cases, their underlying cause is insufficient release of melatonin in the body. When its level is low, even though the bedtime has arrived, the mind does not stop working at high speed, and the pleasant feeling of drowsiness, bliss, calming of thoughts, does not appear. Remaining in a state of high nervous arousal until late at night, it is difficult to enter a deep, restful sleep.

Causes of melatonin deficiency

• Melatonin deficiency can occur due to a number of factors, including sometimes factors beyond our control, such as biological conditions. When are melatonin deficits most common?

• As we age, the level of secreted melatonin decreases. Because of this, it is not uncommon for older people to have difficulty falling asleep and complain of poor sleep quality. They also struggle with waking up too early and generally sleep fewer hours (this is known as the accelerated sleep phase).

• Melatonin deficiency can also occur in people who are overworked, overtired and struggling with chronic stress.

• Melatonin secretion disorders also occur in people with delayed sleep phase syndrome. This is the result of going to bed late or irregularly (the reason can be sitting up late at the TV, computer or accompanied by a smartphone, but also working at night).

• Melatonin deficiency often occurs in people who have a malfunctioning eye, blind people, as well as those with congenital disorders of light perception and those struggling with neurosis.

• Melatonin production disorders can also occur in people who travel frequently between different continents and change time zones.

What are the most common sleep disorders caused by melatonin deficiency?

• A feeling of drowsiness appearing very late, such as at 2 or 3 o’clock or only in the morning,
• problems falling asleep,
• shallow sleep,
• interrupted sleep, frequent night awakenings,
• waking up too early, inability to fall asleep again.

Other symptoms of melatonin deficiency

• headaches,
• weakness,
• lack of energy,
• irritability,
• distraction, decreased concentration, decreased mental performance,
• malaise,
• deterioration of physical condition.

Excess melatonin in the body and side effects of taking melatonin tablets

Not only a deficiency, but also an excess of melatonin in the body can cause annoying discomforts. Too high a concentration of melatonin in the body can occur, among other things, as a result of using too high doses of preparations with this substance or taking it for too long. An excess of melatonin can also sometimes be observed in people struggling with chronic conditions such as liver or kidney disease.

Symptoms of excess melatonin in the body

• headaches and dizziness,
• lowered body temperature,
• strange dreams, nightmares,
• fatigue and daytime sleepiness,
• lowered mood and even depressive states,
• memory problems,
• distraction, problems with concentration.

It is important to remember that sometimes taking melatonin in the form of oral preparations can be risky. Too large doses can cause dangerous side effects, including hypothermia, liver or kidney problems, and endocrine disruption. We should therefore exercise moderation in its use and always stick to the doses specified by the manufacturer of the preparation. Usually 0.5 mg to 3 mg of melatonin is used at one time. It is not recommended to take higher doses than 5 mg of melatonin.

Melatonin in tablets or capsules – when is it worth reaching for it?

When the natural production of melatonin in our body fails, it is worth using oral mel atonin in the form of tablets, capsules, leaves for application on the tongue, sprays, drops, syrups. Preparations with melatonin mostly do very well, producing such effects as:

• easier falling asleep,
• restful, healing sleep,
• sleeping the right number of hours,
• deep sleep without moments of awakening,
• efficient nighttime recovery,
• waking up in full vitality and with a good sense of well-being.

The use of melatonin is indicated for various sleep disorders caused by both biological and environmental factors and irregular lifestyle. Melatonin is sometimes used to treat insomnia as an alternative to strong sleeping aids, and it is also administered to menopausal women and shift workers. Melatonin administration is also indicated for air travelers, with sleep problems associated with changing time zones.

Melatonin – contraindications

Melatonin is a substance that can be dangerous under certain circumstances. It should not be used by children, people struggling with autoimmune diseases and liver disease, people who consume alcohol and people who are hypersensitive to synthetic melatonin. Contraindications to the use of melatonin also apply to pregnant women and nursing mothers.

Carolina