Melatonin is a hormone responsible for regulating the sleep-wake cycle in the human body. It is produced in the pineal gland (epiphysis) of the brain and is primarily regulated by light conditions. In this blog, we will explore in detail the effects, regulation, potential benefits, and side effects of melatonin, as well as scientific insights into this important hormone.

 

sleeping

 

What is Melatonin and How is it Produced?

 

 

Melatonin is a biochemical molecule synthesized from the amino acid tryptophan through various intermediate steps. The production begins at dusk and peaks at night. Daylight inhibits the release of melatonin, while darkness promotes it. This light dependence makes it a crucial factor for the human circadian rhythm.

 

sleeping

 

Functions of Melatonin in the Body

 

 

  • Regulation of the Sleep-Wake Cycle: Melatonin signals to the body when it is time to sleep and wake. An elevated level of melatonin promotes drowsiness and helps initiate sleep.

     

  • Antioxidative Properties: Melatonin has a strong antioxidative effect that helps reduce cellular damage from free radicals. This can contribute to the prevention of neurodegenerative diseases.

     

  • Support of the Immune System: Research shows that melatonin has an immunomodulatory function by reducing inflammation and strengthening the immune system.

     

  • Influence on Metabolism: Melatonin affects insulin sensitivity and fat metabolism, which can impact the risk of diabetes and obesity.

     

  • Potential Cardiovascular Benefits: Some studies suggest that melatonin may regulate blood pressure and protect the cardiovascular system.

     

  • Neuroprotective Effects: Melatonin is considered neuroprotective, as it may contribute to the prevention and treatment of diseases such as Alzheimer's and Parkinson's.

 

heart

 

Scientific Studies on Melatonin

 

 

  • A meta-analysis by Ferracioli-Oda et al. (2013) showed that melatonin can reduce sleep onset time and improve sleep quality. Notably, a significant improvement was observed in individuals with sleep disorders.

     

  • A study by Hardeland (2012) indicates that melatonin possesses anti-inflammatory properties and may exert neuroprotective effects by reducing oxidative stress.

     

  • Research by Zisapel (2018) shows that melatonin can be considered a safe alternative to conventional sleeping pills. Unlike benzodiazepines, it does not lead to dependence or impairment of cognitive functions.

     

  • Another study by Pandi-Perumal et al. (2008) suggests that melatonin may also play a role in the treatment of seasonal affective disorder (SAD), as it is closely related to light conditions in winter.

 

depression

 

Natural Sources of Melatonin

 

 

In addition to endogenous production, melatonin is also found in various foods, including:

 

  • Cherries (especially sour cherries)

     

  • Bananas

     

  • Tomatoes

     

  • Nuts (especially walnuts and pistachios)

     

  • Oatmeal

     

  • Milk

 

Consuming these foods can naturally support melatonin production, thereby contributing to improved sleep.

 

banana

 

Melatonin as a Supplement

 

 

Melatonin supplements are commonly used to treat sleep disorders. They are available in various dosages (0.5 mg to 10 mg). Studies suggest that lower doses (0.5–3 mg) are often equally effective as higher dosages, but are associated with fewer side effects. In many countries, melatonin is available over the counter, while in others, it is accessible only by prescription.

 

supplement

 

Side Effects and Precautions

 

 

Although melatonin is considered safe, the following side effects may occur:

 

  • Daytime drowsiness

     

  • Headaches

     

  • Dizziness

     

  • Gastrointestinal issues

     

  • Changes in hormonal balance with long-term use

 

Long-term effects of continuous melatonin intake are not yet fully researched. It is recommended not to take melatonin permanently without medical consultation, especially in children, pregnant women, or individuals with hormonal disorders.

 

headache

 

Melatonin and the Modern Lifestyle

 

 

In today's world, the circadian rhythm of many people is disrupted as artificial light, screen usage, and irregular sleep times inhibit natural melatonin production. In particular, the blue light emitted by smartphones and computers can delay the release of melatonin and lead to sleep problems. It is recommended to reduce screen usage or use blue light filters two hours before bedtime.

 

phone

 

Conclusion

 

 

Melatonin is an essential hormone for sleep regulation and possesses antioxidative, immunomodulatory, and neuroprotective qualities. Its use as a dietary supplement can be beneficial for sleep disorders but should be done in consultation with a physician. Scientific studies have substantiated the efficacy of melatonin while emphasizing that excessive intake does not necessarily lead to better results. Moreover, it is advisable to pursue natural means to enhance melatonin production, such as avoiding artificial light in the evening, consuming melatonin-rich foods, and maintaining a consistent sleep schedule.