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 increasingly being discussed is melatonin – the so-called "sleep hormone ." But what's really behind it? In the following blog article, you'll learn more about when a deficiency exists, who should avoid melatonin supplements, and whether it's truly an effective solution for sleep disorders . We'll 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 and wondered what exactly it is?
Melatonin is a hormone produced by the body that helps regulate the sleep-wake cycle . It's commonly known as the "sleep hormone." Among other things, it's responsible for making you feel tired around the same time every evening and wake up at roughly the same time every morning.

This is how the natural sleep hormone is produced.

Melatonin is primarily produced in the pineal gland of the brain . This gland is directly connected to the retina in the eye. Therefore, light inhibits the production of the hormone, while darkness stimulates its production. Melatonin is also produced in small amounts in the gut . For this reason, gut health also plays an important role.

In our blog article about the most important stress hormones , you already learned that cortisol , the stress hormone, is primarily produced during the day. It thus acts as an antagonist to melatonin . Cortisol's role is to keep us awake during the day, while the release of melatonin in the evening allows us to relax, causing the cortisol level to drop accordingly. This interplay between these two opposing hormones is also known as the circadian rhythm . This process typically occurs naturally within a 24-hour period.

In summary, melatonin levels are about three to twelve times lower during the day than at night.

Melatonin deficiency: signs, causes and tips

These are the most common symptoms:

• Difficulty falling asleep and staying asleep
• Light sleep with frequent awakenings
• migraine
• heartburn
• Faster skin aging
• A persistently restless and unrested feeling in the mornings
• Memory impairment
• Dreamlessness
• Mood swings, even depressive moods

These are the most common causes of melatonin deficiency:

It is less of a concern when the body's own production of melatonin decreases with age. Accordingly, babies and toddlers often have very high sleep quality , while older people frequently complain of insomnia .

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

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

Furthermore, an irregular sleep-wake cycle can disrupt an individual's melatonin balance. Shift workers are particularly affected, and sleep disorders are common in this group. The same applies to long-distance travelers , whose circadian rhythms are also disrupted, resulting in reduced melatonin production.

Melatonin supplements: These groups of people should be careful.

The use of over-the-counter melatonin supplements is not recommended for pregnant or breastfeeding women , as well as for people with depression . This is because melatonin crosses the placenta and is also detectable in breast milk . Furthermore, it can interact with various other medications, leading to undesirable effects .

Overcoming melatonin deficiency: Helpful tips

• Spend more time outdoors: Since melatonin production depends on the light-dark cycle, morning sunlight in particular can help you.
• Optimize your sleep environment: Ensure a comfortable room temperature and 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 cortisol production. This process keeps you awake and can even slow the rise in melatonin levels.
• Calm activities before bedtime: Reading, meditating, or 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 promotes inner balance , relaxation, and well-being . Furthermore, it is directly related to melatonin, as it is converted into melatonin in the pineal gland . In a sense, serotonin is the building block for melatonin . The body, in turn, requires the amino acid L-tryptophan to produce serotonin .

L-tryptophan is included in our FemFit product , among others .

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

These foods can boost melatonin levels

• Pistachios
• Cherries
• Cranberries
• oatmeal
• corn
• rice

• Poultry (as fresh as possible)
• millet
• Spelt
• quark
• Almonds (1)
  

Conclusion