The Miracle Hormone for Sleep, Appearance and Health - Melatonin
Melatonin is often called the "sleep hormone" and has been a topic of conversation for decades. But there's much more to this hormone than just promoting sleep. In this article, we'll discuss how melatonin "times" your sleep instead of keeping you asleep, why melatonin supplements should be used with caution, and how melatonin acts as one of the body's most powerful antioxidants.
The Sleep Timer
Contrary to popular belief, melatonin doesn't keep you asleep; it acts as a biological seismograph that signals when your body needs to prepare for rest. During the evening hours (in the absence of blue light), melatonin production in the pineal gland increases.
Why Melatonin Supplements Are Often Discouraged
Natural melatonin production is essential for a healthy sleep cycle, and using melatonin supplements is not without risks. Several negative aspects of supplementation include the development of dependency, inaccuracies in dosage, and potential side effects.
Regular use of melatonin can lead to a degree of tolerance. This means the body adapts and requires a higher dose to achieve the same effect, which can lead to dependence in the long term. Furthermore, research shows that the dosage listed on melatonin product packaging often does not reflect the actual amount of melatonin in the supplement. A study published in the Journal of Clinical Sleep Medicine showed that some products contain up to 478% more, or 83% less, melatonin than stated. Such variations increase the risk of side effects due to over- or underdosing.
Besides dosage issues, users also report various side effects such as daytime drowsiness, headaches, and dizziness. Melatonin supplementation can affect hormonal development, especially in children, and there is an increased risk of interactions with other medications in the elderly (PMID: 10053496). Therefore, it is recommended that melatonin supplements only be used under the strict supervision of a physician.
A Powerful Antioxidant
Besides its role in regulating the sleep cycle, melatonin is also one of the most powerful antioxidants known to the human body. Oxidative stress caused by free radicals contributes significantly to the development of aging and various chronic diseases. Melatonin combats these harmful substances.
The powerful antioxidant effect of melatonin translates into several health benefits. For example, the hormone offers neuroprotective effects that are important in preventing neurodegenerative diseases such as Alzheimer's and Parkinson's (PMID: 36654092). Furthermore, melatonin contributes to the protection of cardiovascular health by reducing oxidative stress and inflammation levels. Melatonin also plays a protective role in aging by maintaining mitochondrial integrity, which contributes to improved cellular energy balance and slowing the aging process.
Furthermore, research suggests that melatonin may be able to increase the effectiveness of chemotherapy and reduce the toxicity of certain drug treatments. The versatility and potency of this hormone make it a valuable tool in protecting against various conditions, ranging from cardiovascular disease to certain types of cancer.
Practical Tip
In addition to the points already discussed, there are some interesting facts that will help you make optimal use of your natural melatonin production:
The effect of blue light on melatonin production should not be underestimated. The modern lifestyle, with its extensive time spent in front of computer screens and smartphones, can disrupt the natural release of melatonin. Limiting blue light exposure in the evening is therefore considered an effective way to avoid disrupting your internal clock. Use blue light glasses to effectively block blue light without having to look at your screens. not having to give.