Melatonin, also known as the sleep hormone, is a hormone that regulates the body's biological clock. Today, many people with sleep problems are searching for answers to questions like what does melatonin do, is melatonin supplementation safe, and are there any harms of melatonin. Especially stress, heavy screen use, and irregular lifestyle habits can affect melatonin production. Therefore, understanding melatonin accurately is important to prevent unconscious supplement use.
What is Melatonin?
Melatonin is one of the fundamental hormones produced by the pineal gland that undertakes the task of regulating the body's biological clock. It is also referred to as the sleep hormone because it controls the sleep-wake cycle.
Its secretion increases when daylight decreases and falls towards the morning; this rhythm helps the body prepare for rest at night and wakefulness during the day. Melatonin is not only a substance that initiates sleep; it is also known to be effective on the immune system, cellular repair, and antioxidant defense mechanisms. In modern life, heavy screen use, irregular sleep hours, and exposure to artificial light can suppress melatonin production. Therefore, understanding the balance of melatonin is considered important for a healthy sleep pattern and overall quality of life.
What Does Melatonin Do?
Melatonin is one of the essential hormones regulating the body's sleep-wake rhythm and ensuring the correct functioning of the biological clock. While its known role is to facilitate the transition to sleep, its effects are extensive.
Melatonin can help maintain sleep quality throughout the night, support the body's rest process, and play a role in the night-time repair mechanisms of cells. As it has a strong antioxidant effect, it may help regulate the immune system and balance the effects of stress on the body. Therefore, melatonin is not only a sleep hormone but considered an important regulator that maintains overall biological balance.
What are the Benefits of Melatonin?
Melatonin is an important biological regulator that supports many systems of the body. Its known benefits include:
-
Can shorten the time to fall asleep: Can make it easier for individuals with insomnia to fall asleep.
-
Can improve sleep quality: Helps achieve a more uninterrupted and deep sleep throughout the night.
-
Regulates the biological clock: Can balance sleep rhythm in situations like jet lag and shift work.
-
Supports cellular repair: Plays a role in the processes of cell renewal that occur at night.
-
Has antioxidant effects: Can help protect cells against oxidative stress.
-
Supports the immune system: May help balance the body's defense mechanisms.
-
Can alleviate stress-induced sleep problems: Supports mental relaxation, making it easier to rest.
-
Supports age-related declining sleep quality: Can aid in sleep irregularities seen in later years.
What are the Harms of Melatonin?
Although melatonin is generally considered safe when used short term and under control, unconscious and long-term use may cause some undesired effects. In particular, random use of the supplement form may entail certain risks:
-
Daytime drowsiness and lethargy: Excessive dose use may cause decreased attention during the day.
-
Headache and dizziness: Mild neurological side effects may occur in sensitive individuals.
-
Nausea: May cause temporary discomfort in the digestive system.
-
Can affect hormonal balance: Long-term use may suppress the body's natural melatonin production.
-
Drug interactions: Can interact with antidepressants, blood pressure medications, and blood thinners.
-
Disruption of the biological clock: Using it at the wrong times can further disrupt the sleep pattern.
Therefore, melatonin supplements should not be used continuously and uncontrollably; especially individuals with chronic illnesses, pregnant women, children, and those using regular medication should seek expert advice.
What Foods Contain Melatonin?
Some food groups naturally contain melatonin or can support the body's melatonin production. Balanced nutrition, has a greater impact on sleep patterns than commonly thought. Foods that contain or support the production of melatonin include:
-
Cherries and sour cherries
-
Walnuts
-
Almonds
-
Banana
-
Oats
-
Milk and dairy products
-
Tomato
-
Rice
How to Increase Melatonin?
The healthiest way to increase melatonin production is to develop lifestyle habits that support the body's natural biological rhythm. Before resorting to supplementation, small changes in the daily routine can significantly improve sleep quality. To support natural melatonin production:
-
Reduce exposure to light at night.
-
Create a dark sleep environment.
-
Regular sleep hours can be set.
-
Utilize daylight.
-
Limit caffeine and heavy meals.
-
Engage in regular exercise.
-
Establish a relaxing night routine.
-
Consume melatonin-supporting foods.
These habits help the body establish its own melatonin balance and can reduce the need for supplements in the long run.
Frequently Asked Questions
What are the effects of melatonin?
Melatonin can primarily regulate the sleep-wake cycle and enable the body to transition into the night's rest process. It can facilitate falling asleep, reduce awakenings at night, and support sleep quality.
What is a melatonin pill?
A melatonin pill is a supplement form of the melatonin hormone naturally produced in the body. It is often used for short-term support by those having trouble sleeping, experiencing jet lag, or working shifts. However, it is not necessary for every sleep problem and is not recommended for long-term use without a specialist doctor's advice.
What is the relationship between the melatonin hormone and blue light?
Blue light is artificial light especially emitted from tablets, phones, and computer screens and can suppress melatonin secretion. Heavy screen exposure at night causes the body to receive daytime signals and reduces the production of the sleep hormone. This situation can make it harder to fall asleep and disturb the biological clock.
Does taking melatonin cause dependency?
Melatonin usage may not cause dependency. However, long-term external intake may make the body's natural production rhythm sluggish.
