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Melatonin is a natural hormone that triggers sleep.
It is produced by the small pineal gland in the brain (also called the epiphysis) from an amino acid: tryptophan.
Melatonin production follows a circadian cycle , the "internal clock," linked to the day-night cycle, or even more precisely, the light/dark cycle. This is why we need darkness to sleep well!
Melatonin production as a function of darkness
Melatonin production is directly influenced by darkness.
The retina of the eyes contains light-sensitive cells that transmit signals to the brain to inform about ambient light levels. In the presence of light, whether natural or artificial (including screens), melatonin production is inhibited.
As darkness falls, the pineal gland begins to synthesize and release melatonin. It quickly induces a feeling of fatigue, promoting sleep. This is why melatonin is nicknamed the "sleep hormone ."
Its role as an antioxidant
The properties of melatonin are not limited to sleep regulation.
It is also involved in other essential functions of the body:
- An antioxidant role , protecting cells against damage caused by free radicals.
- A contribution to strengthening the immune system ,
Scientific evaluations, not fully confirmed to date, have also suggested that melatonin could have beneficial effects on aging and the prevention of certain neurodegenerative diseases.
Melatonin and the regulation of circadian cycles
The most important role of melatonin is to regulate the circadian rhythm.
The circadian rhythm is a 24-hour biological process that regulates cycles of sleep, wakefulness, body temperature, and other physiological functions.
Daily disruptions to the circadian rhythm are numerous and decrease melatonin production.
We can cite:
- Travelers' jet lag,
- Night work,
- Exposure to artificial lights
Screens are a near-universal disruption. A normal bedtime routine should include stopping screen time at least half an hour before bedtime, especially for children (and gamers!).
Melatonin to fall asleep quickly
When your sleep is disturbed, using a one-off supplement of Melatonin , before falling asleep, allows you to regain a more peaceful sleep. It will compensate for the drop in the body's production.
Although melatonin is generally considered safe, it is important to follow the precautions for use to avoid any adverse effects and to be aware of contraindications. For more specific information, it is advisable to consult your pharmacist or doctor, which can only be beneficial.
