The benefits of melatonin on health and sleep

Melatonin is a hormone naturally produced by the pineal gland in the brain. It plays a crucial role in regulating sleep and the body's circadian clock. Over the past few decades, research has shown many health benefits of melatonin, ranging from preventing certain diseases to improving the quality of sleep. In this article, we'll explore what melatonin is, how it works, its health benefits, and the best ways to increase melatonin levels in the body.

What is melatonin?

Theremelatonin is a hormone produced by the pineal gland, located in the brain. Melatonin production is controlled by the body's circadian clock, which is regulated by daylight. Melatonin production begins to increase at the end of the day and peaks at night. Melatonin production then gradually decreases in the morning, helping to regulate the body's sleep-wake cycle.

How does melatonin work?

Melatonin regulates the body's circadian clock, which is responsible for regulating the sleep-wake rhythm, body temperature, blood pressure, and the secretion of other hormones. Melatonin works by binding to melatonin receptors in the brain, which activates a cascade of biochemical reactions that regulate the body's circadian clock.

Health Benefits of Melatonin

1. Improved sleep quality

Melatonin is often used as a treatment for disorders of thesleep, such as insomnia. Studies have shown that taking melatonin before bed can help improve sleep quality and reduce the time it takes to fall asleep (1).

2. Reduction of inflammation

Melatonin has anti-inflammatory properties that can help reduce inflammation in the body. Studies have shown that melatonin can reduce inflammation in chronic inflammatory diseases such as rheumatoid arthritis (2).

3. Prevention of certain diseases

Melatonin can also help prevent certain diseases. Studies have shown that melatonin may help reduce the risk of cardiovascular disease, certain types of cancer, and neurodegenerative diseases such as Alzheimer's disease (3).

4. Reduction of oxidative stress

Melatonin has antioxidant properties that can help reduce oxidative stress in the body. Oxidative stress is associated with several diseases, including cardiovascular disease, cancer, and aging (4). Studies have shown that melatonin can help reduce oxidative stress and improve mitochondrial function, which is essential for producing energy in cells (5).

How to Increase Melatonin Levels?

There are several ways to increase melatonin levels in the body:

1. Exposure to daylight

Exposure to daylight during the day can help regulate the body's circadian clock and increase melatonin production at night. Spending time outdoors during the day, especially in the morning, is recommended to help regulate the sleep-wake cycle.

2. Avoid blue light

Blue light emitted from computer, cell phone and TV screens can disrupt the body's circadian clock and reduce melatonin production. It is recommended to avoid the use of these devices before bedtime or to use blue light filters to reduce blue light exposure.

3. Take melatonin supplements

Melatonin supplements are often used to treat sleep disorders. It is important to take melatonin supplements under the supervision of a healthcare professional, as high doses can cause side effects.

In conclusion, melatonin is a hormone naturally produced by the pineal gland in the brain. It plays a crucial role in regulating sleep and the body's circadian clock. Research has shown that melatonin has many health benefits, including improving sleep quality, reducing inflammation, preventing certain diseases, and reducing oxidative stress. There are several ways to increase melatonin levels in the body, including exposure to daylight, avoidance of blue light, and taking melatonin supplements. It is important to speak with a healthcare professional before taking melatonin supplements to avoid unwanted side effects.

References :

1. Ferracioli-Oda E, Qawasmi A, Bloch MH. Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One. 2013;8(5):e63773.

2. Carrillo-Vico A, Guerrero JM, Lardone PJ, Reiter RJ. A review of the multiple actions of melatonin on the immune system. Endocrine. 2005;27(2):189-200.

3. Hardeland R. Melatonin in aging and disease - multiple consequences of reduced secretion, options and limits of treatment. Aging Dis. 2012;3(2):194-225.

4. Tan DX, Manchester LC, Reiter RJ, Qi WB, Karbownik M, Calvo JR. Significance of melatonin in antioxidant defense system: reactions and products. Biol Signals Recept. 2000;9(3-4):137-159.

5. Hardeland R. Melatonin in aging and disease - multiple consequences of reduced secretion, options and limits of treatment. Aging Dis. 2012;3(2):194-225.

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7. Kim H, Kim J, Yoon HJ, et al. Effects of bright light on cognitive and sleep-wake (circadian) rhythm disturbances in Alzheimer's disease: a randomized controlled trial. J Am Med Dir Assoc. 2015;16(10):867-873.

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9. Hansen MV, Halladin NL, Rosenberg J, Gögenur I, Møller AM. Melatonin for pre- and postoperative anxiety in adults. Cochrane Database System Rev. 2015;(4):CD009861.

10. Kleszczynski K, Hardkop LH, Fischer TW. The melatonin metabolite AMK calms human skin: Reducing basal and UV-induced oxidative DNA damage and apoptosis. J Pineal Res. 2018;65(2):e12501.