Melatonin : the complete guide

Melatonin is a hormone produced naturally by the body, notably the pineal gland located in the brain. Its production peaks at nightfall, between 2 and 4 a.m., and decreases at daybreak, earning it the name “sleep hormone”. It plays a fundamental role in the biological rhythm of sleep-wake. How does this hormone work and how can it be used? Read on to find out more!

Origin of melatonin

Melatonin is secreted by the pineal gland (epiphysis). It is derived from the synthesis of an amino acid called “tryptophan”. In this synthesis process, tryptophan is first converted into serotonin. In the absence of light (in the dark), serotonin will be transformed in turn into N-acetyl serotonin and then into natural melatonin.

Indeed, light has an inhibiting effect on the production of this natural hormone. This is why it is only secreted at night, when it is dark. Many plants also produce melatonin in small quantities. In plants, it has an antioxidant function. It also exists in a synthetic form manufactured in the laboratory.

This hormone comes in two different types, marketed as a drug or dietary supplement.

• The immediate release form
• the extended release form.

Melatonin: why take it?

Sleep hormone is most often used to combat sleep disorders and the effects of jet lag. Its action on the brain leads either to drowsiness and even to sleep, or to a synchronization of the circadian rhythm and the biological clock. Melatonin is suitable for people who have difficulty falling asleep or maintaining a prolonged sleep, but also for travelers who cross more than five time zones.

How melatonin works

The main function of this hormone in the human body is the regulation of the natural biological clock. To do this, it ensures the transmission to the brain of information relating to time (day/night) in order to facilitate the regulation of the circadian cycle (sleep/wake alternation). But it also has an antioxidant function.

A melatonin deficiency manifests itself by sleep disorders such as: insomnia, multiple night awakenings, delayed sleep phases, difficulty waking up, etc. It can also be the cause of disorders related to oxidative stress.

The direct consequences for a subject with these disorders are:

• fatigue and sleepiness during the day,
• lack of concentration,
• mood disorders and irritability,
• muscular tensions, etc.

To remedy this, a treatment will be necessary. You could, depending on the case, opt for melatonin medication or a dietary supplement.

Melatonin to treat sleep disorders

As a medication, melatonin is dosed at 2 mg per tablet. It is reserved for people over 55 years of age and is available by prescription. Its intake is limited to a dose of 2 mg per day to be taken in the evening at bedtime.

In the form of a food supplement, it is dosed more weakly (less than 2 mg). It is available over the counter. Its intake is limited to one dose per day to be taken in the evening at bedtime.

Whether it is in the form of a drug or a dietary supplement, when it is of the “immediate release” type, it is recommended to take it 30 minutes before bedtime. Indeed, the action of immediate-release melatonin on the body manifests itself after 30 minutes to 1 hour of time after the intake. It is most appropriate for the treatment of travelers’ sleep disorders.

On the other hand, when it is of the “extended release” type, its effects on the organism appear later, but have the advantage of lasting longer, which ensures you a longer sleep time. It is the solution to get rid of the multiple night awakenings and have a restful sleep.

The benefits of melatonin

The primary function of melatonin is to ensure a peaceful sleep. Because of its natural action on sleep, it has several advantages for the body and is a very good alternative to taking sleeping pills.

Melatonin to help you fall asleep

The action of the sleep hormone on the MT1 receptors reduces physiological activity and leads to a decrease in body temperature. This results in a feeling of fatigue leading to drowsiness and then sleep. It is then deduced that this hormone reduces the time to fall asleep.

Synchronize the biological clock to the circadian rhythm with melatonin

Through its action on MT2 receptors, the sleep hormone ensures the body’s wakefulness and night-time functions.

Prevent and reduce the effects of jet lag

Taking melatonin can significantly reduce the effects of jet lag for travelers who have crossed several time zones. It allows you to adjust your biological clock to the time zone of your destination.

Melatonin to fight stress and anxiety

Based on the assumption that lack of sleep is generally at the root of stress and anxiety, the sleep hormone can present itself as an effective solution against its various ills by ensuring a restful sleep.

Fight insomnia and sleep disorders with melatonin

If you are looking for a much more peaceful sleep, a sleep hormone treatment will help you get rid of the multiple nighttime awakenings.

Melatonin helps strengthen the immune system

Melatonin by its action on the activity of lymphocytes allows the strengthening of the immune system.

an antioxidant to fight oxidative stress

This hormone has antioxidant properties that allow it to fight free radicals and protect cells from oxidative stress. It easily crosses cell membranes, but also the blood-brain barrier, which allows it to reach all the cells of the body. It also has a stimulating effect on several antioxidant enzymes.

Migraine treatment

Taking melatonin supplements would help treat and prevent headaches in some people. Since migraines can result from a lack of sleep, this is justified.

Melatonin: dosage

Sleep hormone is dosed at 2 mg per capsule/tablet as a medication and less than 2 mg when taken as a dietary supplement. Generally, a dose of 1 mg is sufficient to remedy minor sleep disorders.

Thus, the recommended dose is 1 capsule/tablet per day in the evening at bedtime.

Melatonin: side effects

You fear a side effect of melatonin, be reassured! Its action on the body is natural so as long as you respect the recommended doses, you have nothing to fear. Melatonin is not toxic.

Contraindications

It is not advisable to use the sleep hormone in the presence of conditions such as diabetes, epilepsy, liver disorders, immune disorders and depression. It is also not recommended to combine the use of this hormone with antidepressants, anticoagulants, sedatives or alcohol.

Where to find melatonin?

In the form of dietary supplements, the sleep hormone is available over the counter.

However, if you wish to obtain it in the form of medication, it is available in pharmacies. But be careful! A prescription will be required. Don’t hesitate to take a look at our magnesium which is a natural and very effective supplement to find sleep. Favour food supplements based on natural melatonin. They have no hypnotic effect and do not present any risk of dependence. For better health, opt for natural and non-aggressive solutions.