Melatonin is also known as the sleep hormone because it regulates the sleep-wake cycle. It is produced in the evening, in the dark, and makes us tired and sleepy.
In this article, you will learn what melatonin is and why it is so important for restful sleep.
What is melatonin?
Melatonin is produced in the pineal gland (a small gland in the brain) in the dark. Light, in turn, inhibits melatonin production.
Melatonin promotes relaxation: it binds to receptors in the brain, reducing the activity of nerve cells. Blood pressure and body temperature also drop. This allows you to fall asleep quickly.
Modern lifestyle habits inhibit melatonin production
Unfortunately, sleep problems are widespread these days. Many people are not tired in the evening and go to bed far too late. Or they lie awake for hours before they can fall asleep.
The modern lifestyle plays an important role in this. Many habits can inhibit melatonin production and thus cause problems falling asleep and sleep disorders. These primarily include:
- Artificial light in the evening
- Irregular sleeping times
- Caffeine (coffee, tea)
- stress
A poor supply of nutrients can also be responsible for sleep problems. For example, the body needs the amino acid tryptophan to first produce the happiness hormone serotonin and then melatonin. Other nutrients are involved in this process, such as vitamin B6 and magnesium . Magnesium in particular is easily lacking in the diet.
Effects of melatonin
Melatonin primarily helps to shorten the time it takes to fall asleep. Melatonin can also be helpful for jet lag, especially if you are flying east. This is because it is later in the east than usual. Even though it is actually time to sleep, you are not tired. This is because melatonin production needs a few days to adjust to the new time zone. Taking melatonin can help you go to bed earlier in this case. [1]
Melatonin is also being studied in shift work. People who have to work nights often have difficulty sleeping during the day. Melatonin may be able to make this easier. [2]
The European Food Safety Authority confirms the following effects of melatonin in its Health Claims Regulation: [3]
- Melatonin helps shorten the time it takes to fall asleep.
- Melatonin helps alleviate the subjective sensation of jet lag.
Other properties of melatonin
Apart from the well-researched effect on sleep, melatonin appears to have other effects on the body that are currently being scientifically investigated.
Antioxidant effect
Research suggests that melatonin may have an antioxidant effect. It also appears to be able to activate other antioxidants in the body. [4]
Oxidative stress caused by too many free radicals accelerates the aging process and can promote disease.
Anti-inflammatory properties
Oxidative stress promotes inflammation. Antioxidants therefore usually also have an anti-inflammatory effect. Melatonin also seems to be able to activate anti-inflammatory molecules in the body. [5] However, this still needs to be investigated further.
Effect on the immune system
In the laboratory, melatonin can stimulate the proliferation of certain immune cells. [6] Melatonin could therefore have a positive effect on the immune system.
Taking melatonin
When taking melatonin, the timing is crucial: it should be taken shortly before going to bed. Caution: As it makes you sleepy, it should not be taken before driving or operating machinery.
Melatonin can interact with a number of medications. These include antidepressants, antiepileptics, antibiotics, antihistamines, blood pressure and diabetes medications. If you are taking medication, you should discuss taking melatonin with your doctor beforehand.
When it comes to melatonin, you should pay attention to quality. Viktilabs' melatonin drops are free of unnecessary additives such as separating and binding agents, sweeteners and colorants, and preservatives. It is developed in a German laboratory according to the highest quality standards.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1340179/
[2] https://pubmed.ncbi.nlm.nih.gov/25113164/
[3] https://eur-lex.europa.eu/legal-content/DE/TXT/PDF/?uri=CELEX:02012R0432-20210517&from=DE
[4] https://pubmed.ncbi.nlm.nih.gov/16098085/
