Melatonin and Sleep
Melatonin, also known as sleep hormone that tells your body that it’s time to go for sleep. This hormone is produced by the pineal gland in the brain, it is also found in other areas, suchas bone marrow, eyes, and gut.
Darkness at night time triggers the pineal gland to begin producing melatonin hormone while light causes its production to cease. Melatonin thus helps regulate circadian rhythm and harmonizethe sleep-wake cycle of the body with night and day.
With the reduction in production of melatonin during night-time lead to poor sleep that can lower your work productivity, diminish your energy, and increase the risk of various illnesses such as high blood pressure and diabetes.
Melatonin Supplements Improve Sleep
People who are struggling to fall asleep, take melatonin supplements that help them improve to sleep.
Melatonin isa powerful antioxidant, which also provides you with various benefits. It helps:
• Raise growth hormone levels in men
• Support eye health
• Ease tinnitus symptoms
• Help treat stomach ulcers and heartburn
It can help you fall asleep
Melatonin helps you with jet lag, a temporary sleep disorder. Jet lag occurs when your body’s clock is not in sync with the new time zone. People who work in different shifts may also experience jet lag symptoms. This hormone helps reduce jet lag by syncing your internal body clock with the time change.
5 ways melatonin helps you sleep better at night
1. Melatonin and Alcohol
As per a recent study, the consumption of alcohol before going to bed can reduce melatonin levels. The low levelof melatonin is also available in individuals with alcohol use disorder. Moreover, the levels of melatonin increase slowly in individuals who are dependent on alcohol. The antioxidant effects of melatonin help to treat alcohol-related health problems.
2. Melatonin and Pregnancy
Maintaining melatonin levels are important during pregnancy. The levels of this hormone tend to fluctuate during pregnancy.
In the first and second trimester, melatonin decreases during the night time. As the date of delivery comes close, melatonin levels start rising and after delivery, the levels of hormonereturn to pre-pregnancy level.
The melatonin from mother is transferred to the developing foetus, which then developscircadian rhythms, nervous and endocrine systems for the child. It also has a protective effect for the foetal nervous system. The antioxidant effect ofmelatoninprotects the developing nervous system of the foetus.
3. Melatonin and Babies
During pregnancy, melatonin hormone from mother is transferred to the developing foetus. After birth, a baby’s pineal gland starts producing its own melatonin.
In babies, the levels of melatonin hormone are low in the first 3 months after birth. After 3 months, this hormone level tends to increasedue to the presence of melatonin in breast milk. The melatonin levels in mother are highest at night. Thus, breastfeeding to the baby especially in the evening and night time may help contribute towards the development of a baby’s circadian rhythms.
4. Melatonin and Children
As per an estimate, up to 25% of healthy children and adolescents have difficulty in fallingasleep. This number increases in children having neurodevelopmental disorders. The children receiving melatonin starts getting better sleep than the ones receiving a placebo. The sleep quality in people who had taken melatonin early in their life gets normalover time.
5. Melatonin and older adults
The secretion of melatonin hormone decreases with age. Thisdeclinemay lead to poor sleep for older adults. The intake of melatonin supplementation may help improve sleep quality in older adults.It also helps people having mild cognitive impairmentor Alzheimer’s disease.