What is melatonin and how does it work?

Introduction

Sleep is crucial for our physical and mental well-being. Despite this, many suffer from sleep deprivation or irregular sleep patterns that affect their health and productivity. Melatonin, a hormone produced naturally in the brain, plays a central role in regulating circadian rhythms and improving sleep quality.

In this article, we explain how melatonin works, its use as a supplement, and what current research shows about its effectiveness and safety.

What is Melatonin?

Melatonin is a hormone synthesized in the pineal gland (corpus pineale) in the brain and released into the bloodstream in response to darkness.

Its main function is to regulate the circadian rhythm (circadian rhythm) and prepare the body for sleepThe hormone's secretion increases in the evening and reaches its peak between 2am and 4am, after which it gradually decreases in the morning as light levels increase.

Factors affecting melatonin production:

• Light: Blue light from screens (mobiles, computers, TVs) inhibits melatonin production, which can cause sleep problems.
• Age: The production of melatonin naturally decreases with advancing age, which may contribute to sleep difficulties in the elderly.
• State of health: Neurological diagnoses, such as ADHD and autism, as well as shift work and jet lag can alter melatonin production.

Melatonin and Sleep Problems

Research shows that melatonin supplements can be beneficial in several sleep disorders, such as sleep displacement and insomnia.

Areas of application:

• Jet lag: Melatonin can help the body adapt to new time zones by synchronizing the circadian rhythm to the new environment.
• Shift work: People who work night or rotational shifts can use melatonin to improve sleep quality and promote recovery.
• Primary sleep disorders: Melatonin can reduce sleep latency (the time it takes to fall asleep) and increase overall sleep time, especially in people with insomnia.

How to Use Melatonin Effectively

To maximize the effect of melatonin, it is important to use it correctly.

Recommendations:

• Timing: Take melatonin 30—60 minutes before bedtime to optimize the effect.
• Dosage: Common doses vary between 0.5 mg and 5 mg depending on needs and individual factors.
• Sleep environment: Avoid blue light from screens, create a dark and quiet sleeping environment, and maintain a regular night's sleep.

Health Effects and Safety of Melatonin

Melatonin is generally considered safe with short-term use, but there is limited research on its long-term effects.

Side effects and precautions:

• Common side effects: daytime fatigue, headache and mild gastrointestinal upset.
• Interactions with drugs: Melatonin can affect the effects of certain blood thinners, immunosuppressive drugs and diabetes medications.
• Long-term studies:: Further research is needed to review the safety of long-term use, particularly in children and the elderly.

Summary

Melatonin plays a central role in regulating sleep and wakefulness and can be an effective way to improve sleep patterns in cases such as jet lag, shift work and insomnia.

Studies show that melatonin has a positive impact on sleep quality but should be used with caution, especially with long-term use.

By following the recommended dosage and optimizing sleep habits, a properly used melatonin supplement can be a valuable tool for better sleep and improved quality of life.