Unlocking Melatonin: Hormone Controlling and Health

 

HORMONE OF DARKNESS

Melatonin Hormone Benefits, Effects During Deficiency, and Its Effects

Introduction

In our fast-paced, screen-dominated world, restful sleep is becoming increasingly elusive. One key factor behind this is a disruption in the production of a powerful sleep-regulating hormone called melatonin. Known as the "sleep hormone," Melatonin plays a vital role in maintaining our circadian rhythm, supporting immune function, and promoting overall health.

Definition of Melatonin

Naturally occurring hormone which is produced by the pineal gland in the brain. It is primarily responsible for regulating the body’s sleep-wake cycle, also known as the circadian rhythm. Melatonin levels naturally rise in the evening, making you feel sleepy, and drop in the morning to help you wake up.

This hormone is usually linked with sleep but it also acts as an antioxidant, boosts immune health, supports eye function, and may even play a role in anti-aging and mood regulation.

Production of Melatonin in the Body

Melatonin production begins with the amino acid tryptophan, which is converted into serotonin and then into melatonin. This transformation occurs in the pineal gland, located near the center of the brain.

🧠 Key Steps in Melatonin Production:

1. Tryptophan (from diet) → 5-HTP → Serotonin
2. Serotonin → Melatonin (via enzymatic conversion)
3. Stimulated by darkness, inhibited by light

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Timing for production of Melatonin

Melatonin production is governed by light exposure. When darkness falls, the brain receives signals through the retina and the suprachiasmatic nucleus (SCN), prompting the pineal gland to increase melatonin production.

🕒 Melatonin Secretion Timeline:

• Starts: Around 9 PM
• Peaks: Between 2 AM and 4 AM
• Declines: After sunrise (around 7 AM)

Melatonin production is suppressed by blue light from screens or artificial lighting, leading to sleep disorders.

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Requirement of Melatonin

Our body naturally produces about 5–25 micrograms of melatonin per night which is sufficient for performing routine functions but due to irregular sleep habits and long exposure to blue light / white light at night suppresses melatonin production. This leads to insomnia / sleep disorders. To cope up with sleep disorders, melatonin supplements may be required but doctor’s consultation should always be taken before taking these supplements.

📊 Supplement Dosage Recommendations: 

       Children  :   0.5 - 1 mg

        Adults     :   1 - 5 mg

        Older adults  :  1 - 3 mg

Note: Always consult a healthcare provider before taking melatonin supplements, especially for children and the elderly.

Dietary Requirements to Increase Melatonin Naturally

Though melatonin is produced in the brain, certain foods can boost melatonin or its precursors like tryptophan and serotonin.

🥗 Melatonin-Rich Foods:

• Tart cherries 🍒 (especially Montmorency)
• Bananas 🍌
• Grapes 🍇
• Tomatoes 🍅
• Oats 🌾
• Rice 🍚
• Sweet corn 🌽

🥜 Tryptophan-Boosting Foods:

• Turkey and chicken 🦃
• Milk and cheese 🧀
• Eggs 🥚
• Pumpkin seeds 🎃
• Almonds and walnuts 🌰

🍵 Helpful Beverages:

• Chamomile tea
• Warm milk
• Tart cherry juice

Note: Daytime sunlight exposure boosts serotonin, which helps with nighttime melatonin production.

Benefits of Melatonin

Melatonin does much more than promote sleep. Wide-ranging health benefits from melatonin can be summarized as:

1. 😴 Improves Sleep Quality

Melatonin reduces the time it takes to fall asleep and increases overall sleep duration. It’s especially useful for:

• Insomnia
• Jet lag
• Shift workers
• Delayed sleep phase disorder

2. 🧠 Supports Brain Health

Melatonin acts as a neuroprotectant, helping to prevent cognitive decline. It may lower the risk of Alzheimer’s and Parkinson’s disease by reducing oxidative stress in brain cells.

3. 🛡️ Enhances Immune Function

Melatonin helps regulate immune responses and has anti-inflammatory effects. It may reduce the severity of infections and chronic diseases.

4. 🧬 Powerful Antioxidant

Melatonin scavenges free radicals, protecting cells from oxidative damage, slowing aging, and reducing the risk of chronic illnesses like heart disease.

5. 👁️ Protects Eye Health

It helps preserve retinal health, protects against age-related macular degeneration (AMD), and reduces oxidative stress in eye tissues.

6. 🌙 Manages Jet Lag and Sleep Disorders

Taking melatonin supplements helps reset the body clock after long-distance travel and is commonly used to treat circadian rhythm disorders.

7. 🩸 May Regulate Blood Pressure

Some research suggests melatonin can reduce nighttime blood pressure, supporting cardiovascular health.

8. 🎭 Mood Regulation and Stress Relief

Melatonin’s link with serotonin may help ease anxiety, depression, and mood swings, especially in seasonal affective disorder (SAD).

Melatonin Deficiency

A lack of melatonin can lead to more than just poor sleep. It has a cascading effect on many aspects of health.

🚨 Signs and Symptoms of Melatonin Deficiency:

• Difficulty falling or staying asleep
• Frequent night awakenings
• Low energy and daytime fatigue
• Mood disturbances (anxiety, irritability)
• Weak immune function
• Early aging signs (skin damage, memory loss)
• Disrupted circadian rhythm
• Headaches or migraines

 

Causes of Melatonin deficiency:

• Excessive screen time at night
• Exposure to artificial light
• Aging (natural decline after age 40)
• Irregular sleep schedules
• Poor diet (low in tryptophan or B vitamins)
• Stress and cortisol imbalance

If left unaddressed, melatonin deficiency may contribute to chronic sleep disorders, increased inflammation, and mental health problems.

 

Tips to Restore Melatonin Levels Naturally:

🌇 Lifestyle Tips:

• Stick to a consistent sleep schedule
• Avoid screens 1–2 hours before bedtime
• Use blue-light blocking glasses
• Sleep in complete darkness or use blackout curtains
• Get morning sunlight exposure

🧘 Stress Management:

• Practice meditation, yoga, or deep breathing
• Reduce caffeine and alcohol in the evening

🥣 Dietary Boost:

• Include magnesium, B6, and tryptophan-rich foods
• Avoid late-night heavy meals

💊 Supplements:

• Use melatonin supplements under doctor’s supervision
• Ideal for short-term use or shift work/jet lag support

Conclusion

Melatonin is a master regulator of the biological clock, orchestrating sleep, mood, immune function, and more. While often overshadowed by more popular hormones like serotonin or cortisol, melatonin’s role is central to overall well-being.

Whether through diet, lifestyle habits, or safe supplementation, supporting your melatonin levels can bring significant health benefits. If you're struggling with sleep, low energy, or mood issues, it’s time to consider your melatonin health