Melatonin is a hormone found in the human body. Its natural level varies depending on the time of day or night, affecting the ability to sleep or stay awake.
Contents
Natural melatonin
It is known as N-acetyl-5-methoxytryptamine in the clinical field and belongs to the group of hormones secreted by the human body. Natural melatonin can also be taken orally, meaning that in addition to being produced by the body of many animals and plants at certain times, it can be added as a supplement to help induce sleep.
These types of sleeping pills can be beneficial for people over 30 years old since, from this age, levels decrease, causing insomnia and symptoms of depression in many people.
The properties of melatonin help regulate the biological clock since its synthesis is constant, but it also has other functions that we will detail.
Melatonin benefits for sleep
- Improves sleep quality.
- Relaxes.
- Increases serotonin levels.
- Enhances rest.
It is produced in the pineal gland and plays a role in various cellular, neurophysiological, and neuroendocrine processes. Some of these include regulating sleep as hours pass. The pineal gland synthesizes more melatonin depending on the time of day and the amount of light. Therefore, it is important to spend your waking hours in well-lit places to stimulate natural melatonin synthesis.
Health benefits vary depending on the amount of this neurohormone produced based on the stimuli captured by the retina, such as darkness or light in the environment.
Recent studies have confirmed that some people with low melatonin function are more prone to depression and insomnia. Additionally, there was a certain degree of premature aging.
Relationship with tryptophan
Molecules and substances in the human body are interconnected, and in this case, the relationship between melatonin and tryptophan is very close. Melatonin is synthesized from tryptophan, an essential amino acid that releases a hormone called serotonin, a neurotransmitter responsible for transmitting impulses that regulate sleep and emotions.
In addition to regulating wakefulness and sleep, melatonin’s functions, properties, and benefits also contribute to concentration and psychological well-being.
Does melatonin work?
It can be produced in the pineal gland but also in other parts of the human body, such as the retina or digestive tract. Therefore, the answer to what melatonin is for is quite broad.
- The melatonin produced in the pineal gland functions as an endocrine hormone. Once synthesized, it enters the bloodstream.
- The melatonin in the gastrointestinal tract acts as a paracrine hormone.
Depending on whether it acts as an endocrine or paracrine hormone, its properties will affect the brain or other areas of the body, such as the intestines or immune system.
Once its synthesis begins, it continues for several hours, gradually spreading throughout the body and increasing its effects until reaching a peak.
Does it help induce sleep?
Melatonin works because it regulates the circadian rhythm, which controls biological functions over a 24-hour period. Many people struggle to sleep because their circadian rhythm is disrupted, such as when traveling by plane and experiencing jet lag or due to conditions like stress, anxiety, or depression. It is commonly recommended to take melatonin to induce sleep and ensure deeper rest once asleep.
Although it is not a hypnotic drug or as powerful as a benzodiazepine, once you are lying in bed, it facilitates falling asleep. However, in cases of severe sleep disorders, a specific treatment may be needed.
Some people take it occasionally for a few days to relieve temporary sleep disturbances. These should resolve within days or a few weeks. People with chronic insomnia should consult a doctor before using melatonin long-term. Sublingual melatonin tablets are used to regulate sleep cycles in people with rotating work shifts. Changing bedtime habits can cause sleep disruptions, and taking melatonin can help restore regular rest patterns.
In addition to sleep disturbances, melatonin can also be used to treat other conditions:
- Insomnia caused by medication.
- Delayed sleep phase syndrome.
- Childhood insomnia (which may develop in autism, cerebral palsy, or intellectual disabilities).
- Tobacco withdrawal, which can cause nervousness and difficulty sleeping.
- Relief of migraine symptoms that prevent nighttime rest.
- Anxiety and stress.
Additionally, it may help with various nervous system disorders, muscular syndromes, and inflammatory conditions. A good way to enhance its benefits and properties in the body is to include melatonin-rich foods in your diet.
Where to buy melatonin?
Nowadays, you can purchase it in various stores and establishments. It is available in pharmacies, health stores, herbal shops, and supplement stores. If you want to receive it at home in its purest and highest-quality form, I recommend buying melatonin online as it is well-priced and of excellent purity and quality.
However, you can buy it from the place that suits you best, whether it’s near your home or another online store. If you do so, leave a comment on the blog about your experience. It may help others.
Now that we have discussed its properties and benefits, as well as where to buy melatonin, let’s explore the types of foods that contain it.
Melatonin in foods
Increasing the intake of certain foods can improve sleep and help it occur more quickly. It can also promote well-being and reduce certain age-related diseases. Since melatonin is a hormone that regulates the biological clock and circadian phases, it is beneficial for older adults as well as those with sleep disorders to be aware of melatonin-rich foods.
- Chicken.
- Turkey.
- Dairy products such as yogurt, cheese, kefir, and warm milk.
- Seaweed.
- Cereals like oats, wheat, barley, corn, and rice.
- Pumpkin seeds and nuts like walnuts provide a high amount of melatonin.
- Apples, bananas, cherries, and pomegranates.
- Onions and tomatoes.
- Ginger, which also has anti-inflammatory properties.
In general, it is advisable to include foods rich in tryptophan in your diet since melatonin is derived from this amino acid. It is also recommended to take liquid L-carnitine as an amino acid, as it increases melatonin levels in the brain, acting as a neurotransmitter that promotes more relaxed sleep.
How to take melatonin for sleep?
For proper use and administration, follow the instructions that come with the melatonin capsule bottle. However, since some packaging may not include instructions or a leaflet, here is how you should take melatonin.
- Eliminate insomnia: between 0.3 and 5 mg for adults. If you want to give it to a child, consult a doctor first.
- Brain disorder: 5 mg daily between 6:00 PM and 8:00 PM is sufficient.
- Relieve jet lag: can be taken orally in doses of 0.5 to 5 mg just before sleeping for 3 or 4 days.
- Nervous system disorders that affect sleep: take 10 mg.
Other recommended uses involve higher doses of melatonin. For individuals with tumors and cancer, only a doctor should determine the use of high doses, which may range between 10 and 50 mg per day. These doses may cause side effects such as drowsiness and headaches.
Additionally, melatonin can also be used to treat insomnia symptoms caused by benzodiazepine withdrawal. In this case, the recommended daily dose is 2 mg in sublingual tablets. Typically, it is a single small tablet that should be placed under the tongue to dissolve, allowing the hormone to be gradually released into the body.
Contraindications
- Driving.
- Operating heavy machinery.
- Consuming stimulants in the evening or late afternoon.
- Avoiding stressful situations.
If you need to drive in the early morning or your job requires driving, consult a doctor before taking melatonin. It may cause drowsiness and dizziness, and reflexes might be slower than usual, increasing the risks of these activities. Melatonin contraindications include driving restrictions.
Certain tasks that require concentration may also be affected, as drowsiness could occur. During the day, this is uncommon since the effects should have worn off completely. However, since 3 mg and 5 mg melatonin has a slow-release effect, if taken late at night, it may still be active in the morning.
Alternatives to improve sleep quality
Several plants have relaxing benefits and help the body transition into a restful state. Natural infusions and natural sleep sedatives can be beneficial as they improve sleep quality without disrupting other bodily functions. Some of these include:
- Valerian.
- Lemon balm.
- Linden.
- Orange blossom.
- Bitter orange.
- Lemon verbena.
Melatonin is the sleep hormone, but in some cases, adding natural plant-based alternatives may help regulate other bodily functions. In cases where sleep disturbances are caused by anxiety, these alternatives are often recommended. Always consult your doctor and follow their advice. In other situations, buying melatonin in capsules can improve rest.
