What is Melatonin?
Melatonin is a sleep hormone produced by the pineal gland in the brain, especially at night, which helps regulate the circadian rhythm and facilitates a restful sleep.
Melatonin production is directly linked to the length of the night and darkness. The longer and darker the environment, the more melatonin is produced. This hormone increases in winter when nights are longer and decreases in summer. Consequently, melatonin levels rise in winter, enhancing sleep duration and quality.
To maintain adequate melatonin levels, sleeping in a dark room is essential. If a completely dark room isn’t possible, a dim red light can be used. Avoiding blue light before bedtime also aids melatonin production.
Those with persistent sleep difficulties often have low melatonin levels. In such cases, melatonin supplements may be beneficial. Synthetic melatonin can aid those with insomnia, jet lag, depression, chronic pain, or dementia-related sleep issues.
What Does Melatonin Do?
Melatonin supports high-quality sleep by achieving peak levels during the night. The pineal gland regulates melatonin based on daily light-dark cycles, helping align sleep with the body’s natural clock.
Melatonin also interacts with female hormones, aiding in the regulation of menstrual cycles, and may protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s by reducing neuron loss. Additionally, it boosts the immune system and helps regulate body temperature.
Benefits of Melatonin
Melatonin positively impacts the immune system, reducing stress and potentially extending lifespan. Its primary benefits include:
- Regulating sleep patterns
- Easing jet lag
- Supporting shift workers’ sleep schedules
- Alleviating headaches and migraines
Jet Lag
Melatonin helps relieve jet lag after long flights, especially when melatonin balance is maintained before the trip.
Shift Work
Melatonin benefits shift workers by regulating sleep despite irregular schedules.
Alzheimer’s Patients
Though research continues, melatonin may help improve sleep quality in Alzheimer’s patients.
Headaches and Migraines
Melatonin may reduce headaches and migraines but can have side effects, so a doctor’s guidance is crucial.
How to Increase Melatonin Naturally
Melatonin production can be supported by:
- Avoiding bright lights before bed and keeping the room dark
- Keeping a consistent sleep schedule
- Avoiding blue light from screens an hour before bed
- Eating foods high in melatonin like cherries, almonds, and bananas
- Consulting a doctor about supplements, if needed
Foods That Contain Melatonin
Melatonin-rich foods include:
- Cherries
- Almonds and walnuts
- Kidney beans and lentils
- Milk, fish, and eggs
- St. John’s Wort
Incorporating these foods can naturally enhance melatonin levels, supporting better sleep.
Foods Highest in Melatonin
Cherries and sour cherries are among the highest sources of melatonin. Other options include milk, fish, eggs, beans, nuts, and certain herbs.
Side Effects of Melatonin
Melatonin supplements may cause side effects such as fatigue, nausea, and hormonal imbalances if taken in excess. Proper dosage, as advised by a doctor, minimizes risks.
Frequently Asked Questions About Melatonin
- What is a melatonin pill? Melatonin supplements, often derived naturally, can help manage sleep issues, especially for those with shift work or jet lag.
- Does melatonin cause dependence? While not addictive, it should be used as needed and under medical supervision.
- What is the link between melatonin and light? Light affects melatonin production, with darkness increasing melatonin and bright light signaling wakefulness. Reducing artificial light exposure can support natural melatonin rhythms.
- Is melatonin safe for regular use? Melatonin is generally safe for short-term use, but long-term use could impact natural production, so consulting a doctor is recommended.