Do you also have sleep problems? Let's talk about Melatonin!

Do you sometimes find it hard to fall asleep at night? Do you toss and turn for hours after going to bed? Or do you find it hard to wake up in the morning? You may not know that a small chemical in your body, a hormone, affects these things. Today we are going to talk about that amazing hormone called melatonin .

What is Melatonin?

Simply put, melatonin is a very important hormone that helps our bodies fall asleep. It is produced by a small gland in our brain, the pineal gland . This melatonin, which is naturally produced by our bodies, is called endogenous melatonin . It is what controls our body's natural sleep and wake cycles, which means we feel tired and wake up at different times of the day.

Think of it like a natural alarm clock in our body. At night, it gives us a signal that says, "Okay, now is the time to sleep."

In addition to this natural melatonin, melatonin that is made artificially in laboratories can also be taken as a supplement. This is called exogenous melatonin . These are available in various forms, such as pills and capsules.

What does melatonin actually do?

Melatonin primarily controls our circadian rhythm . This is our 24-hour sleep-wake cycle. Think of it like our body's natural clock.

Melatonin isn't a magic bullet that will instantly put you to sleep. But it's an important chemical change that happens in our bodies every day . It's what helps prepare the body for sleep.

Your pineal gland releases the most melatonin when it gets dark. Also, melatonin production decreases when you are exposed to light. Simply put, your blood levels of melatonin are higher when you are sleeping at night and lower during the day when there is light.

The longer the night, the more melatonin your pineal gland secretes. This is why some people fall asleep faster and feel sleepy more often in the winter. This is because there is less sunlight and more darkness during the winter. So the body naturally releases more melatonin in response.

How does Melatonin work?

Melatonin is a chemical messenger that tells your body, "Okay, now it's time to relax and get ready for bed." Your pineal gland automatically releases extra melatonin at about the same time every day, usually around sunset.

This melatonin affects the cells in the hypothalamus in our brain. It tells the hypothalamus to stop working and reduce activity during the day. When it receives that message, the hypothalamus lowers the things it controls, such as body temperature, blood pressure, and mood , to prepare you for sleep.

Melatonin also affects your eyes. It prepares the retinas in your eyes to rest and become less active. Melatonin reduces the retinas' sensitivity to light. This helps you relax and feel less alert. When natural light increases the next morning, your retinas automatically become active again, reducing the body's release of melatonin.

What are the benefits of Melatonin?

Melatonin plays a very important role in making sure you get enough sleep. To feel tired every night, your body needs that natural, chemical reminder. Getting a good night's sleep is important for every aspect of your health, from your hair to your internal organs, your mental and emotional health, and your skin.

Here's what else Melatonin can help with:

• Melatonin helps maintain a regular menstrual cycle in women.
• Melatonin can also protect your brain health and prevent the breakdown of brain cells , which is what causes conditions like dementia (such as Alzheimer's disease ) and Parkinson's disease .
• One study found that people who had their pineal gland surgically removed aged more quickly than the general population, leading some scientists to believe that natural melatonin may have anti-aging properties .

Remember, melatonin's main job is to regulate our sleep-wake cycle. But it's not just that, it's also involved in many other things in the body.

What should normal melatonin levels be like?

Your natural melatonin levels can vary depending on your age and sex assigned at birth. Women generally have higher melatonin levels than men.

The amount of melatonin your body produces changes throughout your life.

• Newborn babies do not produce their own melatonin. Before birth, they receive melatonin from the placenta . After birth, they can get it from breast milk or formula. Babies develop a melatonin cycle around 3-4 months of age.
• Melatonin levels are highest in children and young adults as they approach puberty. After puberty, melatonin levels gradually decrease, reaching a steady level in late adolescence. Levels remain stable until about age 40, after which they naturally decline throughout life.

You may never know what your melatonin levels are, even if you don't have any symptoms or don't need tests to measure them. But if you do get a melatonin test, your doctor will tell you whether your levels are within the normal range.

What are the problems with melatonin?

There are two main conditions related to melatonin: Hypomelatoninemia (lower than normal melatonin levels) and Hypermelatoninemia (higher than normal melatonin levels).

Hypomelatoninemia - low melatonin

This can happen when your nighttime melatonin levels are lower than normal. Or, it could be that your body is producing less melatonin than expected for your age.

Hypomelatoninemia can lead to circadian rhythm sleep disorders . These sleep disorders disrupt your natural sleep-wake cycle. They can affect:

• When you go to sleep and when you wake up
• How well you sleep.
• The way you feel when you're awake and the way you function.

Think about it, some people can't sleep at night, or wake up early in the morning and can't sleep again. Or people who work the night shift have trouble sleeping during the day. These things can be affected by changes in melatonin levels.

Hypermelatoninemia - increased melatonin

This means that the amount of melatonin in your blood is too high. The main cause of this is taking too many synthetic melatonin supplements. It can also happen if your pineal gland produces too much melatonin (although this is very rare).

Having hypermelatoninemia can increase the risk of certain health conditions. For example:

• Anorexia nervosa (and other eating disorders)
• Hypogonadotropic hypogonadism (a problem with the pituitary gland or hypothalamus that causes the body to not produce enough estrogen or testosterone)
• Polycystic ovary syndrome (PCOS) (a hormonal imbalance that can cause irregular periods and possibly infertility)
• Rabson-Mendenhall syndrome (a rare genetic condition that causes severe insulin resistance and high blood sugar levels)
• Spontaneous hypothermia hyperhidrosis (sudden, unexpected hypothermia and excessive sweating)

Is it okay for me to take melatonin externally as a supplement?

These supplements are not regulated by agencies like the U.S. Food and Drug Administration (FDA), which means there are no strict controls on their ingredients, dosage, or safety. Scientists are still researching the possible benefits of synthetic melatonin.

It's important to note that melatonin supplements are not a "magic bullet" that will solve your sleep problems. They are not FDA-approved to treat any disease, manage symptoms, or provide any proven health benefits.

It's always best to consult a doctor before starting any new supplement, especially if you're taking other medications. Talk to your doctor about your sleep problems. They can help you figure out what's causing them and how you can get better, more restful sleep.

Even if you don't realize it, melatonin is a very important part of your daily routine. It helps prepare your body for sleep at night and wakes you up in the morning. If your melatonin levels are out of balance for any reason, you may start to experience symptoms of a sleep disorder. If you're having trouble falling asleep (and waking up), definitely talk to a doctor.

Although synthetic melatonin supplements are available over the counter at pharmacies without a prescription, there is no guarantee that they will help your health. Before starting a new supplement, again, talk to a doctor. They can help you make the best decisions for you and your health.

Finally, things to remember

Okay, so we've talked a lot about melatonin. In short, here are a few things to keep in mind:

• Melatonin is a natural hormone produced by our body that helps us sleep.
• This controls our sleep-wake cycle (Circadian rhythm). It is produced more when it gets dark, preparing us for sleep, and less when it gets light, waking us up.
• Melatonin is important not only for sleep, but also for things like the menstrual cycle and brain health.
• If melatonin levels are low (Hypomelatoninemia), sleep problems can occur. If they are high (Hypermelatoninemia), other health problems can occur.
• Melatonin supplements are not a "magic bullet." Always consult a doctor before using them.
• If you have persistent sleep problems, it's best to seek medical advice to determine the cause.

I hope you found this information useful. Healthy sleep is essential for a healthy life!

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