As you know, nothing happens in the human body without a reason. Sleep hormone (scientific name - melatonin) is the reason why people are drawn to sleep at nightfall. Today we will tell you what effect melatonin has on the human body and how to overcome insomnia with it. We will also consider the most effective drugs for normalizing sleep and restoring performance.
We talk about sleep hormone in simple words
Much in our life depends on the correct production of certain substances by the body. Melatonin is one of the most important human hormones. He is responsible for setting up biorhythms. Disruptions in the work of this substance respond to problems with sleep, depression, metabolic disorders and a decrease in life expectancy.
Melatonin can be compared to a traffic controller. Or with a conductor. The hormone controls the "colleagues" and sends signals to the cells that it is time to get ready for a change in the phases of life. Thanks to him, the body's systems are tuned in a different way, allowing us to fall asleep and recover.
The amount of melatonin decreases over the years. In infants, the production of this hormone is ten times more intense than in an adult. That is why in the first years of life we fall asleep easily, and sleep is long and sound. Due to the low production of hormones, it is often difficult for older people to surrender to Morpheus and Hypnos.
Functions and mechanism of action of melatonin
The production of the sleep hormone occurs in the pineal gland (pineal gland), located in the center of the brain, from the amino acid tryptophan.
The pineal gland is the main organ that transmits information to the body about the light regime of the surrounding space.
Serotonin, the hormone of joy, is also synthesized here. The same substances serve as the source for melatonin and serotonin. This largely explains the emotional discomfort associated with problems with melatonin synthesis (source - Wikipedia).
The pineal gland is not the only generator of "sleepy" substance. In the gastrointestinal tract, it is hundreds of times more than in the brain. But in the digestive tract, melatonin performs a different function and does not behave like a hormone at all. The kidneys and liver also produce it, but for completely different purposes, not related to sleep.
Sleep hormone is a "beacon" that informs the body about nightfall. And to be more precise - about the onset of the dark.
Therefore, it would be more correct to call this substance the hormone of the night. The mechanism of its synthesis is associated with the biological clock, for which the frontal zone of the hypothalamus is responsible. From here, a signal goes to the pineal gland through the retina and cervical region of the spinal cord.
All cells in the body have a built-in timer. They have their own "dial", but the cells are able to synchronize time. And in part, melatonin helps them in this. It is he who informs the cells that it is dusk outside the window and you need to prepare for the night.
For the generation of melatonin not to fail, the body must sleep. And for good sleep, darkness is very important. Light - natural or artificial - dramatically reduces the intensity of hormone synthesis. That is why, by turning on the lamp, we interrupt sleep.
If the level of this substance in the body is low, sleep loses its regenerative function - it becomes superficial. Given the association with serotonin, it is understandable why sleep deprivation is always associated with poor mood and well-being.
List of functions of melatonin:
- regulation of the functioning of the endocrine system;
- reduces the flow of calcium into bone tissue;
- is one of the substances that control blood pressure;
- lengthens bleeding time;
- acceleration of antibody formation;
- decreased intellectual, emotional and physical activity;
- slowing down puberty;
- regulation of seasonal biorhythms;
- a positive effect on adaptation processes when changing time zones;
- increased life expectancy;
- performing the function of antioxidants;
- enhances immunity.
How and when sleep hormone is produced
The volume of melatonin production is tied to circadian rhythms. About 70% of the hormone is released between midnight and 5 am. During this time, the body synthesizes 20-30 μg of the substance. Peak concentration in most people occurs at 2 am. The increase in synthesis begins with the onset of dusk. Moreover, any lighting is capable of stalling the synthesis. Therefore, it is better to stop working at a computer or using a smartphone at least a couple of hours before bedtime.
But this does not mean that the complete absence of light can automatically lead to an increase in the concentration of the hormone.
The degree of illumination is the main indicator, hinting to the pineal gland for shock work, but not the only one.
In practice, the mechanism of action is much more complicated, so we adapt to the biorhythms and needs of the body. As soon as the strength is restored, the need for large doses of melatonin will disappear (source - monograph by Professor VN Anisimov "Melatonin: role in the body, use in the clinic").
Melatonin content
The hormone produced during sleep can be obtained from the outside. It is found in food and special preparations.
In food
There is a presence of melatonin in foods, but its amount is so small that it is not able to have any tangible effect.
| Products | Sleep hormone content per 100 g (ng) |
| Asparagus | 70-80 |
| Oat groats | 80-90 |
| Pearl barley | 80-90 |
| Peanut | 110-120 |
| Ginger root | 140-160 |
| Rice | 150-160 |
| Corn | 180-200 |
| Mustard | 190-220 |
| Walnuts | 250-300 |
Recall that the body independently produces up to 30 μg of melatonin per day. That is, hundreds of times more than a person can get even from walnuts.
Melatonin acts as an antioxidant in foods. It plays the same role in the body - it protects DNA and stops the negative effects of oxidative processes. In simple terms, the hormones produced during sleep are essential for slowing aging.
In preparations
Since melatonin synthesis decreases with age, many people have to make up for the hormone deficiency with drugs. In Russia, drugs with melatonin are considered dietary supplements and are sold without a prescription. The substance is sold under the trademarks "Tsirkadin", "Sonovan", "Melaxen" and others.
You need to pay attention to the dose. It is necessary to start with the minimum dosage. And only if the effect of the drug is not perceptible or weakly expressed, the dose is increased.
The synthetic hormone should be taken a quarter of an hour before bedtime, in the dark or with dim light. You cannot eat at least an hour before taking the drug.
It is important to keep in mind that taking pills in bright light loses its meaning - the effectiveness of the dietary supplement is sharply reduced.
Always check with your doctor before consuming artificial melatonin. In some countries, the sale of such drugs is prohibited. In any case, self-medication can be fraught with health problems.
One more remark. If insomnia is caused by stressful situations, pills will not help. Just as natural abundant secretion will not help. And this is an additional reason to think carefully before seeking help for drugs.
The harm of too much melatonin
Even if the doctor is not only not against taking melatonin pills, you do not need to be zealous. Excessive doses will cause the body to synthesize less hormone (source - PubMed).
As a result of violations of the natural secretion of a substance, one can expect:
- exacerbation of chronic diseases;
- problems with memory and concentration;
- pressure surges;
- constant lethargy and drowsiness;
- headaches.
In addition, women may face reproductive problems.
Contraindications to the use of drugs with melatonin
Preparations containing melatonin are contraindicated:
- children and adolescents;
- with diabetes mellitus;
- in case of epilepsy;
- persons prone to low blood pressure;
- with oncological diseases;
- with autoimmune processes.
Pregnant women and women seeking to become pregnant are also not advised to take pills.
While taking melatonin and antidepressants at the same time, you need to be prepared for possible unpleasant consequences.
It is also undesirable for people whose professional activity is associated with the need to concentrate for a long time. Since melatonin leads to lethargy, ignoring this recommendation can lead to unpredictable consequences.
