melatonin: what you need to know about the sleep hormone

Sweet sleep brings a lot, and by that we mean power of concentration, a functioning memory, resistance to disease, and no worries about diabetes, high blood pressure, cardiovascular disease, depression or obesity. Because almost every organ in our body can be affected by lack of sleep, it's important to discuss the hormone that can tip the balance in one direction or another. Melatonin, also called the sleep hormone, helps synchronize circadian rhythms (the 24-hour internal clock) and achieve restful sleep, and its production can be influenced even by us.

what is melatonin?

Melatonin is a hormone secreted mostly by the pineal gland (pineal gland), located in the brain, and which is then released into the blood. Its main function is to prepare us for sleep and regulate the circadian rhythm, helping us feel drowsy and fall asleep more easily. In addition, the hormone also has anti-inflammatory, antioxidant, immunomodulatory and anti-carcinogenic functions , also contributing to the reduction of the risks of cerebrovascular accidents.

The production of melatonin depends on the time of day, being higher at dusk and decreasing at dawn, when the exposure of the retina to natural light leads to the inhibition of certain enzymes involved in the secretion of the hormone. The digestive tract and retina also produce melatonin, but only that secreted by the pineal gland is affected by light.

The maximum concentration of melatonin in the blood is recorded between 2-4 in the morning, after which it gradually decreases. The production of the hormone also depends on age, so the elderly show 4 times lower levels of melatonin than the young. Infants also have lower levels of melatonin, with production leveling off around age 3.

Interestingly, even in certain animals, melatonin is vital for regulating the seasonal biological rhythm in response to changing day length. It is involved in the control of the reproductive cycle, hibernation behavior and fur growth during winter, being secreted in larger quantities in autumn and winter, and less in spring and summer.

what foods contain melatonin?

Certain foods contain melatonin and can help stimulate the body's natural production of this hormone, although levels are usually lower than in melatonin supplements.

Foods include cherries, almonds, pumpkin seeds, bananas, grapes, mushrooms and pistachios. However, there is not enough research to show how much the body can absorb or transform melatonin from food sources. However, foods rich in melatonin also contain vitamins, minerals and antioxidants that provide benefits for overall health, according to nutritionist Sue-Ellen Anderson-Haynes.

"When we eat melatonin-rich foods like pistachios, the vitamin B6 present in pistachios works to convert tryptophan into melatonin," Anderson-Haynes said. Tryptophan is an essential amino acid found in cheese, fish, sunflower seeds and turkey and can be used to produce melatonin.

It's also wrong to think that melatonin acts as a sedative, so if we don't get enough melatonin from our diet, it doesn't mean that supplements will make us fall asleep instantly.

“The hormone will not directly or rapidly slow down your brain activity and put you to sleep. What melatonin does is it sends a signal to the brain that it's time for sleep, and so the process involves a slow progression to sleepiness," said John Saito, an expert in sleep medicine.

melatonin supplements

Food supplements with melatonin can be of animal origin or from microorganisms, but most often they are synthetically produced. They are sold as a pill, capsule, liquid, patch or chewable and can help in the following situations:

Disorders of the sleep-wake cycle. Melatonin taken orally at bedtime appears to improve sleep quality.

Symptoms specific to time zone changes. The symptoms of " jet lag", as it is called in English, affect people when they travel by plane to remote areas. The time difference can cause disturbed sleep, daytime fatigue and digestive problems.

Delayed sleep phase syndrome. People with this condition have difficulty falling asleep before 2-6 am and would prefer to wake up between 10 am and 1 pm Melatonin supplements seem to help, but it is not certain whether the benefits outweigh the possible side effects.

Insomnia. Taken short-term and taken orally, melatonin appears to shorten the time it takes to fall asleep in people with insomnia. The effect seems to be more intense in the elderly and those with certain other conditions.

Sleep problems in children. Sleep problems in children can have unwanted effects on behavior, daytime functioning and quality of life. Children with certain conditions, such as atopic dermatitis, asthma, attention deficit hyperactivity disorder (ADHD), or autism spectrum disorder (ASD), are more prone to sleep problems than other children. There are no clear guidelines on the best approach to improving sleep in children. However, studies recommend improving sleep hygiene and educating parents about possible causes of insomnia as initial treatment that can be supplemented with medication.

Anxiety before and after surgery. Up to 80% of patients are agitated or confused before and after surgery, and melatonin supplements appear to be helpful in reducing negative states.

Endometriosis . Endometriosis is a condition characterized by the presence of endometrial tissue outside the uterus, which can cause severe pelvic pain, discomfort and other menstrual symptoms. Melatonin is a hormone with an important role in regulating hormonal and immune system functions, and some studies suggest that it may have benefits in managing the symptoms associated with this condition, and even pain during intercourse and urination.

Migraine . Migraines are complex neurological conditions characterized by severe headaches, often accompanied by nausea, vomiting and sensitivity to light and sound. Although the exact cause of migraines is not fully understood, disturbances in sleep patterns and circadian rhythms are considered potential triggers. Several studies have investigated the use of melatonin supplements in migraine prevention, with some suggesting that melatonin may help reduce the frequency and severity of migraines in adults and children by modulating pain perception and reducing inflammation.

Sunburns. Research has shown that melatonin gel has powerful antioxidant properties, meaning it can help neutralize free radicals produced by UV exposure and protect skin cells from oxidative damage. However, it is important to note that melatonin is not a substitute for proper sun protection and sunburn prevention measures.

melatonin - contraindications

Studies have reported very few adverse effects related to melatonin supplements. Any side effects that occur are generally mild, such as:

• headaches;
• nausea;
• dizziness;
• sleepiness.

Children taking melatonin supplements may experience these side effects, along with enuresis (urinary incontinence in children) and irritability.

Less common symptoms are mild tremors, anxiety, abdominal cramps, irritability, confusion or disorientation. Since they can cause drowsiness during the day, it is mandatory not to drive cars or machines within 5 hours of administration!

They are not recommended (without a prior discussion with the doctor) also to those who:

• have ever had an allergic reaction to melatonin or any other medicine;
• have liver or kidney problems;
• have rheumatoid arthritis, multiple sclerosis, lupus or any other autoimmune condition;
• pregnant or lactating women.

how do you make more of the hormone melatonin?

Even though melatonin helps improve the quality and duration of sleep, as well as reduce the time it takes to fall asleep, healthy sleep habits are the foundation of a restful night. Therefore, we recommend you:

• Optimizing sleep hygiene. Sleep hygiene refers to behaviors that affect sleep quality, including going to bed and waking up at the same time each day, avoiding caffeine, nicotine, and alcohol before bed, and creating a sleep-friendly environment. By that we mean blackout curtains to block out light that can interfere with melatonin production, the use of earplugs, and a comfortable mattress and pillows.
• Limit your use of electronics: Smartphones, tablets, TVs and computers all have screens that emit blue light, which can interfere with the circadian rhythm that guides our sleep cycle. Studies have shown that reducing exposure to electronic devices helps with better sleep.
• An afternoon nap. A 20-minute nap is ideal for feeling refreshed without allowing yourself to enter the stages of deep sleep characterized by rapid eye movement and dreams. Although it may seem small, it is advisable to sleep for short periods of time several times a day, rather than sleeping for several hours, which can hinder your ability to fall asleep at night.
• Family doctor consultation. Your family doctor can help you get to a specialist to determine if you have an underlying sleep disorder, such as sleep apnea.

Sources:

https://www.sleepfoundation.org/melatonin

https://www.verywellhealth.com/melatonin-food-sources-7970443#:~:text=Melatonin%20is%20an%20important%20hormone,than%20what's%20in%20melatonin%20supplements .

https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know#:~:text=Melatonin%20is%20a%20hormone%20that,in%20the%20body%20beyond%20sleep .

https://www.nhs.uk/medicines/melatonin/who-can-and-cannot-take-melatonin/