What is Melatonin?

Melatonin is a hormone secreted by the pineal gland in the brain, primarily responsible for inducing sleep. This hormone works by influencing the body’s internal clock, switching between wakefulness and sleep, and promoting natural sleep. Additionally, melatonin has antioxidant properties, promoting cell metabolism, aiding in fatigue recovery, disease prevention, and anti-aging.

Effectiveness of Melatonin

Melatonin levels increase at night, lowering body temperature and inducing drowsiness. The secretion of melatonin is promoted in dark environments, making it essential to keep the bedroom dark. Melatonin secretion is regulated by the circadian rhythm, which helps maintain daily and seasonal rhythms.

Effects of Melatonin Deficiency

A decrease in melatonin secretion can lead to poor sleep quality and disruption of the body’s internal clock. Especially as people age, melatonin levels decrease, leading to early morning awakenings and frequent nighttime awakenings. Melatonin deficiency can also result in reduced antioxidant activity and decreased cell repair capacity.

Relationship Between Melatonin and Serotonin

Serotonin, often called the “happiness hormone,” is mainly secreted during the day and helps keep the mind alert. On the other hand, melatonin is produced from serotonin and is secreted at night to induce sleepiness. Adequate serotonin secretion promotes melatonin production, leading to quality sleep.

Is Taking Melatonin Supplements Effective?

Melatonin supplements are effective for some people but not for everyone. If you take supplements, it is recommended to do so 1-2 hours before bedtime. To naturally increase melatonin, it is important to get morning sunlight and create a dark environment at night.

Lifestyle Habits to Control Melatonin

• The following lifestyle habits are effective in promoting melatonin secretion:
• Keep the room completely dark: Keeping the bedroom as dark as possible promotes melatonin secretion.
• Relax in a dimly lit room before bed: Lowering the lights and relaxing before bed increases drowsiness.
• Avoid fluorescent light before bed: It is important not to be exposed to fluorescent light before bedtime.
• Avoid using computers and smartphones before bed: Avoiding electronic devices before bed prevents the suppression of melatonin secretion.
• Wake up early and get sunlight: Morning sunlight promotes serotonin production, which in turn promotes melatonin production at night.

References

• Mechanism of Body Clock and Sleep | Hormone that Regulates Body Clock, Melatonin
• What is Melatonin? Relationship with Sleep and How to Prevent Melatonin Reduction
• How to Incorporate Light for Better Sleep – Hitachi Insurance Service
• Melatonin Gradually Induces Drowsiness – Sleep Health University
• The Secret of the “Happiness Hormone” that Improves Sleep Quality – Sleep Recipe