Melatonin – what is it? How to drink sleep hormone in pills?
Melatonin – why is it called the sleep hormone and how does it help fight insomnia? How to take melatonin tablets, contraindications and possible harm.
The connection of biorhythms with melatonin level. The organization of each person has clear biorhythms of sleep and wakefulness regimes, changing depending on external conditions, the most significant of which is the brightness of ambient light. At night (essentially, in the evening), the hormone melatonin begins to be produced, thus preparing the various systems of the body for a speedy return to sleep.
It is the production of melatonin (and its sufficient level in the blood) are the main signals of the transition of the brain to the deep phase of sleep. With a low level of this hormone, sleep becomes superficial and “non-restorative,” insomnia appears. In addition, an inadequate level of melatonin production often leads to bad mood and the development of depression.
When melatonin is produced? As we noted above, the concentration of melatonin in a person’s blood has a noticeable diurnal rhythm associated with a light day. In healthy people, the maximum production of the sleep hormone is observed between midnight and 5 o’clock in the morning – this period accounts for up to 70% of the total production of melatonin by the body (approximately 20-30 micrograms).
At the same time, the natural production of the sleep hormone melatonin stops not only the bright daylight, but also the use of electronic devices with a luminous screen. That is why people suffering from chronic insomnia, it is strongly not recommended to use a computer, mobile phone or even watching TV for 2-3 hours before going to bed.
Melatonin in foodsNatural melatonin is found in some foods (see the table below), but its amount is negligible and cannot have any noticeable effect on sleep. For example, in the richest melatonin food product, in walnuts, it contains about 300 ng (or 0.0003 mg) – whereas the minimum dosage of melatonin in tablets is 1 mg.
Since in food products melatonin acts as an antioxidant, it performs the same function in the human body. In fact, during sleep, it penetrates into the tissues and organs of the body, successfully neutralizing the effects of oxidative processes and protecting DNA (2). In simple terms, melatonin is an important tool for preventing aging.
Melatonin content in products:
The product of Melaton is available at 100g Ngl. body located in the brain). In addition to the sleep hormone, pineal gland also synthesizes serotonin, called the hormone of good mood. The source of raw materials for both hormones are the same substances – insufficient melatonin synthesis is always associated with insufficient serotonin synthesis.
In turn, a deficiency of serotonin leads to a slower thinking process, deterioration of mood and the development of depression. Traditionally, the lack of serotonin is treated with antidepressants, but before you start taking them, it is much safer to try melatonin in pills – there is a big chance that this will help solve the problem.