Introduction

Melatonin is a hormone that plays a crucial role in regulating sleep. It is often called the “sleep hormone” because it helps control the body’s natural sleep-wake cycle. This hormone is produced by the pineal gland in response to darkness and signals to the body that it is time to rest. However, its role goes beyond just sleep—it also affects mood, immunity, and aging. This article explores how melatonin works, its role in sleep disorders, and how it can be used for improving sleep quality.

What is Melatonin?

Melatonin is a naturally occurring hormone that is primarily secreted by the pineal gland, a small gland located deep in the brain. Its production is influenced by the body’s internal clock (circadian rhythm) and is closely tied to exposure to light and darkness.

• Daytime: Melatonin levels remain low.
• Evening: As it gets dark, melatonin levels rise, signaling the body to prepare for sleep.
• Nighttime: Melatonin remains high, promoting restful sleep.
• Morning: With exposure to light, melatonin levels drop, helping the body wake up.

Melatonin secretion starts to decline with age, which may explain why older adults often have trouble sleeping.

Melatonin works by interacting with receptors in the brain that influence sleep and wakefulness. It binds to melatonin receptors (MT1 and MT2) in the suprachiasmatic nucleus (SCN) of the hypothalamus, which is the body’s “master clock.” This process helps:

• Reduce the time it takes to fall asleep (sleep latency).
• Improve sleep quality and duration.
• Regulate the sleep-wake cycle in shift workers and travelers experiencing jet lag.

Melatonin dysfunction is linked to several sleep disorders, including:

1. Insomnia

People with insomnia often have delayed or reduced melatonin production. Melatonin supplements may help them fall asleep faster and improve sleep quality.

2. Delayed Sleep Phase Syndrome (DSPS)

This condition occurs when a person’s sleep cycle is shifted later than normal, making it hard to sleep at a conventional bedtime. Melatonin supplementation taken in the evening can help reset the sleep cycle.

3. Jet Lag

Traveling across time zones disrupts the body’s circadian rhythm. Melatonin supplements can help realign the sleep cycle faster and reduce daytime fatigue.

4. Shift Work Sleep Disorder

People working night shifts or irregular hours often experience sleep disturbances. Melatonin can assist in adjusting their sleep patterns.

5. Sleep Problems in Autism and ADHD

Children and adults with autism spectrum disorder (ASD) and attention-deficit/hyperactivity disorder (ADHD) often have lower natural melatonin levels. Melatonin supplements can help improve their sleep duration and quality.

While the body naturally produces melatonin, it can also be obtained from:

• Food Sources: Tart cherries, walnuts, bananas, grapes, tomatoes, and rice contain small amounts of melatonin.
• Supplements: Available in various forms like tablets, capsules, and liquid drops.
• Lifestyle Adjustments: Reducing blue light exposure before bed, maintaining a consistent sleep schedule, and dimming lights in the evening can help support natural melatonin production.

Melatonin supplements are commonly used to address sleep disturbances. Here’s how they can help:

• Falling asleep faster: Ideal for insomnia and delayed sleep phase disorder.
• Improving sleep quality: Helps maintain longer and more restful sleep.
• Regulating sleep cycle: Useful for people with irregular schedules.
• Reducing jet lag symptoms: Helps travelers adjust to new time zones.

Dosage and Timing

• Typical doses range from 0.5 mg to 5 mg.
• Taken 30 to 60 minutes before bedtime.
• Lower doses (0.3–1 mg) are often enough for older adults.
• Overuse may lead to tolerance and reduced effectiveness.

Although melatonin is generally safe, excessive or improper use can lead to side effects such as:

• Daytime drowsiness
• Dizziness
• Headaches
• Vivid dreams or nightmares
• Mood changes
• Hormonal effects (affecting fertility and puberty in children)

Melatonin should be used cautiously in people with depression, epilepsy, or those taking blood thinners or immune-suppressing medications.

Instead of relying on supplements, you can naturally enhance melatonin production by:

• Avoiding bright lights at night, especially blue light from screens.
• Getting morning sunlight to regulate the body’s internal clock.
• Maintaining a consistent sleep schedule, even on weekends.
• Eating melatonin-rich foods, such as cherries and nuts.
• Practicing relaxation techniques, like meditation and deep breathing, before bed.

Melatonin is a powerful hormone that plays a vital role in sleep regulation. While supplements can help manage sleep disorders, lifestyle modifications can also enhance natural melatonin production. If sleep disturbances persist, it is best to consult a healthcare professional for guidance on the best approach to improve sleep health.