Melatonin: An overview of the natural sleep hormone

Insomnia, constant restlessness, or difficulty falling asleep – many people regularly struggle with sleep problems. A natural solution that is being discussed more and more frequently is melatonin – the so-called "sleep hormone." But what is really behind it? In the following blog article, you will learn more about when a deficiency occurs, who should avoid melatonin supplements, and whether it is truly an effective solution for sleep disorders. We will also take a look at natural alternatives and foods that can support sleep.

Melatonin as a natural sleep hormone

Have you perhaps heard of melatonin before and wondered what exactly it is all about?
Melatonin is an endogenous hormone that is involved in regulating the sleep-wake cycle. In common parlance, it is also called the "sleep hormone." Among other things, it is responsible for you feeling tired at roughly the same time every evening and waking up at similar times in the morning.

How the natural sleep hormone is formed

Melatonin is mainly produced in the pineal gland of the brain. This is in direct connection with the retina in the eye. Thus, one can say that light inhibits the formation of the hormone, and it is stimulated in darkness. Furthermore, melatonin is also produced in small amounts in the gut. That is why gut health also plays an important role.

In our blog article about the most important stress hormones, you already learned that cortisol, as a stress hormone, is mainly produced during the day. It thus functions as an antagonist to melatonin. Cortisol has the task of keeping us awake during the day, and the release of melatonin in the evening ensures that we can relax and the cortisol level drops accordingly. This interaction between these two antagonists is also referred to as the circadian rhythm. This process runs over 24 hours, usually always in a natural way.

In summary, it can be said that the melatonin level is about three to twelve times lower during the day than at night. 

Melatonin deficiency: signs, causes, and tips

These are the most well-known symptoms:

• Difficulty falling and staying asleep
• Light sleep with frequent waking
• Migraines
• Heartburn
• Faster skin aging
• A permanently restless and unrefreshed feeling in the morning
• Memory loss
• Lack of dreams
• Mood swings, up to depressive moods

These are the most common causes of a melatonin deficiency:

It is less worrying if the body's own production of melatonin declines with increasing age. Accordingly, it is often the case that babies and small children have a very high sleep quality and older people often complain about insomnia.

Another very common cause can be persistent stress. A persistent state of nervousness, being overwhelmed, or even anger can lead to an increased production of the stress hormones adrenaline, cortisol, dopamine, and norepinephrine. This process can inhibit the formation of serotonin. Serotonin is the happiness hormone that is needed for the formation of melatonin.

In summary, it can be said that the overproduction of stress hormones can lead to an unwelcome melatonin deficiency.

Adequate magnesium intake is also part of a balanced diet. Our MagnesiumFit combines three organic magnesium compounds: magnesium bisglycinate, magnesium gluconate, and magnesium malate. Magnesium contributes, among other things, to the normal functioning of the nervous system and normal psychological function, as well as to the reduction of tiredness and fatigue. MagnesiumFit is vegan and suitable for a low-histamine, low-fructose, gluten-free, and lactose-free diet.

Furthermore, the individual melatonin balance can be thrown out of equilibrium by an irregular sleep rhythm. Particularly employees who work shift work are affected by this. Sleep disorders are not a rarity in this group of people. This also applies to long-distance travelers. In these individuals, the biorhythm is also disturbed, and melatonin production runs on low power.

Melatonin supplements: These groups of people should be cautious.

The intake of over-the-counter melatonin supplements is advised against for pregnant or breastfeeding women as well as people with depression. The reasons for this are that melatonin is considered to cross the placenta and is also detectable in breast milk. Furthermore, it can lead to unwanted interactions in combination with various other medications.

Correcting a melatonin deficiency: helpful tips

• Spend more time outdoors: Since the production of melatonin is dependent on the light-dark cycle, morning sunlight, in particular, can support you.
• Optimize sleep environment: Ensure a pleasant room temperature as well as a quiet and dark environment to stimulate your melatonin production.
• Avoid artificial light: In the hours before going to sleep, you should avoid the blue light from screens as much as possible.
• Less exercise in the evening: Exercise increases the production of cortisol. This process keeps you awake and can thereby even flatten the rise of the melatonin level.
• Quiet activities before going to sleep: Reading, meditating, or even gentle stretching exercises can prepare you well for sleep.

Melatonin and serotonin: Is there a connection?

Serotonin is also known as the happiness hormone and ensures inner balance, relaxation, and well-being. Furthermore, however, it is also in a direct connection with melatonin, because it is converted into melatonin in the pineal gland. In a way, serotonin is therefore the basic building block for melatonin. For the formation of serotonin, the body in turn needs the amino acid L-tryptophan.

L-Tryptophan is, among other things, contained in our FemFit.

Magnesium is, for example, also involved in the synthesis of serotonin from L-tryptophan. A deficiency can lead to low serotonin production and at the same time influence melatonin production. The more serotonin the body can produce during the day, the better it produces melatonin towards the evening.

These foods can promote melatonin levels

• Pistachios
• Cherries
• Cranberries 
• Oatmeal
• Corn
• Rice

You can also find two of these foods in our Organic Berry Bar: gluten-free whole grain oat flakes and freeze-dried cranberries. Combined with coconut, red currant powder, and beetroot powder, a fruity organic snack for on the go or in between is created. The Organic Berry Bar is vegan, gluten-free, and lactose-free as well as suitable for a low-histamine and low-fructose diet.

• Poultry (as fresh as possible)
• Millet
• Spelt
• Quark
• Almonds (1)
  

Conclusion