Melatonin: Your natural ally for a good night's sleep

Adequate sleep is vital for our physical and mental well-being. During sleep, the body enters a phase of relaxation that allows it to recover, regenerate and recharge for the next day. One of the key elements in sleep regulation is melatonin – a hormone that plays a crucial role in the sleep-wake cycle. In this article, we will look at its properties and benefits.

What is melatonin?

Melatonin is a hormone produced by the pineal gland in the brain that is released in response to darkness. It signals the body that it is time to sleep and helps regulate the circadian rhythm, the body's natural biological clock. Exposure to artificial light, especially from screens, can suppress melatonin production and lead to sleep disturbances.

Sleep disorders and the role of melatonin

There are various sleep disorders, such as insomnia, circadian disorders, and parasomnias. Lack of quality sleep at night can affect a person's physical and mental state, reducing concentration, increasing stress, and weakening the immune system. One way to address these problems is by taking melatonin supplements.

Benefits of melatonin

Improving sleep

Melatonin's main function is to regulate sleep. It helps you fall asleep faster, maintains the depth of your sleep, and improves your sense of rest in the morning. Unlike some sleep medications, melatonin is not addictive and does not disrupt the body's natural production of melatonin if used properly.

Support for brain function

Melatonin not only regulates sleep, but it also has powerful antioxidant, anti-inflammatory, and neuroprotective properties. Studies have shown that it can support cognitive function and reduce anxiety. Melatonin levels have also been linked to brain aging, and in some cases, it is used as an adjunct therapy to protect organs during chemotherapy.

How to improve sleep quality naturally?

It's not always necessary to take melatonin supplements. Instead, you can optimize your sleep habits by:

- Avoid exposure to screens at least an hour before bed

- Keep the bedroom dark.

- You keep a regular sleep schedule

- Avoid caffeine and heavy meals before bed

Melatonin Dosage and Safety

For sleep problems or night shift work, melatonin may be helpful. The recommended dose is 2 mg, taken 1-2 hours before bedtime. Doses between 0.3 and 5 mg are possible, and it is best to start with the minimum effective dose and adjust it according to individual needs. Side effects at high doses include drowsiness, headache, and dizziness.

Drug interactions and contraindications

Melatonin is generally well tolerated, but may interact with certain medications, such as immunosuppressants, anticoagulants, and drugs that affect the nervous system. If you are taking medications or have a chronic medical condition, consult a doctor before use.

Can melatonin be taken during pregnancy and breastfeeding?

Research on the use of melatonin during pregnancy and breastfeeding is limited. The hormone is thought to cross the placenta and into breast milk, but so far there is no evidence of harmful effects on the baby. However, if you are pregnant or breastfeeding, consult a doctor before taking melatonin.

Is melatonin vegan?

Melatonin was historically extracted from the pineal gland of animals, but today it is most often synthesized in a lab. This means it is vegan, as long as the capsule or carrier oil does not contain animal ingredients.

Additional methods to improve sleep

Besides melatonin, other natural methods for improving sleep include using CBD products, herbal supplements, and maintaining good sleep habits. If you suffer from chronic sleep problems, it is advisable to consult a specialist.

Adequate sleep is a key factor in good health and quality of life. With the right approach and care for your sleep, you can enjoy a better mood, increased concentration, and better overall well-being.