MELATONIN

MELATONIN

How Does Melatonin Promote Relaxation and Improve Sleep?

Melatonin is a hormone mainly secreted naturally by the pineal gland in the brain, primarily responsible for regulating the body’s biological clock and sleep cycle. Its secretion is strongly influenced by light, typically increasing in the dark of night to induce a restful state and decreasing during the light of day to help maintain alertness [1, 2].

Before the age of 35 to 40, melatonin levels remain stable. As one ages, the amplitude of the melatonin rhythm decreases, as does the level itself, which may explain why older people are more prone to sleep problems. Besides light, sleep duration, and age, long-term alcohol and drug consumption can also lower melatonin levels in the body [2]. It is worth noting that melatonin, in addition to being produced naturally by the human body, can also be artificially synthesized into supplements, widely used to improve sleep disorders or adjust jet lag [3, 4].

The main benefits of melatonin are centered on sleep regulation. For insomniacs or those with poor sleep quality, supplementing with melatonin in appropriate amounts can shorten the time it takes to fall asleep, improve sleep efficiency, and reduce the number of awakenings during the night [2, 3]. Studies show that melatonin is particularly effective for sleep problems caused by disrupted circadian rhythms, such as those experienced by shift workers or after long-distance travel. By mimicking the natural secretion rhythm of melatonin, it helps reset the body’s internal clock, making a person feel sleepy at the expected time and maintaining a relatively stable sleep state [4].

Additionally, the oxygen consumption of human body is as high as 20%, which increases oxidative stress within the body. Melatonin has antioxidant properties, capable of neutralizing some free radicals from within, reducing the damage caused by oxidative stress to cells, and thus maintaining brain health and delaying aging [3].

Overall, melatonin is a relatively safe supplement that does not cause adverse side effects such as headaches, drowsiness, or fatigue upon waking. When used correctly, it can effectively support sleep health, but it is important to pay attention to dosage and timing to avoid disrupting the natural hormonal balance.

Reference

  1. Aulinas, A., & Arendt, J. (2022, October 30). Physiology of the Pineal Gland and Melatonin. PubMed; MDText.com, Inc. https://www.ncbi.nlm.nih.gov/books/NBK550972/
  2. Melhuish Beaupre, L. M., Brown, G. M., Gonçalves, V. F., & Kennedy, J. L. (2021). Melatonin’s neuroprotective role in mitochondria and its potential as a biomarker in aging, cognition and psychiatric disorders. Translational Psychiatry, 11(1). https://doi.org/10.1038/s41398-021-01464-x
  3. Ahmad, S. B., Ali, A., Bilal, M., Rashid, S. M., Wani, A. B., Bhat, R. R., & Rehman, M. U. (2023). Melatonin and Health: Insights of Melatonin Action, Biological Functions, and Associated Disorders. Cellular and molecular neurobiology, 43(6), 2437–2458. https://doi.org/10.1007/s10571-023-01324-w
  4. Herxheimer, A., & Petrie, K. J. (2001). Melatonin for preventing and treating jet lag. The Cochrane database of systematic reviews, 2002(1), CD001520. https://doi.org/10.1002/14651858.CD001520

Related Product: YesNutri Melatonin Dream Capsule

**This article is for reference purposes only. It is not intended to provide professional treatment or medical care or prevent any disease. Please consult with healthcare professionals regarding any concerns.

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