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Melatonin: what is it and how does it work?
Melatonin
There is an endocrine gland in the the human midbrain called the epiphysis (pineal gland). It is where the sleeping hormone - melatonin is produced. This hormone is extremely important for humans. About 70% of the daily norm of melatonin is released at night. However, its production occurs only between 23pm and 3am while it is completely dark. Thus, even a small light bulb in a room at night significantly reduces the intensity of melatonin production. And this should not happen, because the lack of melatonin leads to terrible consequences.
Melatonin Functions
To understand why melatonin is so essential for human body, let's look at the functions that it performs:
The main problems that lack of melatonin leads to:
There is an endocrine gland in the the human midbrain called the epiphysis (pineal gland). It is where the sleeping hormone - melatonin is produced. This hormone is extremely important for humans. About 70% of the daily norm of melatonin is released at night. However, its production occurs only between 23pm and 3am while it is completely dark. Thus, even a small light bulb in a room at night significantly reduces the intensity of melatonin production. And this should not happen, because the lack of melatonin leads to terrible consequences.
Melatonin Functions
To understand why melatonin is so essential for human body, let's look at the functions that it performs:
- controls the circadian (biological) rhythms
- provides healthy sleep;
- reduces the risk of developing oncology;
- slows down the aging process in the body;
- regulates the endocrine system;
- helps fight stress;
- stimulates fat burning;
- increases muscle size;
- supports the immune system;
- controls appetite;
- restores damaged tissues and organs;
- is a powerful natural antioxidant;
- regulates the level of cortisol in the blood.
The main problems that lack of melatonin leads to:
- Premature aging
- Decreased immunity
- Decreased appetite
- Obesity
- Early menopause, hormonal disruptions
- Cardiovascular diseases (atherosclerosis)
- Development of cancerous tumors
- Puffiness
- Depression
The process of melatonin production
As already mentioned, the production of melatonin occurs between 23pm and 3am in complete darkness. This hormone is produced as a result of complex biochemical reactions in the pineal gland. In short, during the day, amino acid tryptophan turns into the hormone serotonin. And then, at night, under the action of enzymes, serotonin turns into melatonin. That is how serotonin and melatonin are connected at the biochemical level.
During the night, 70% of the daily norm of melatonin is released.
The conversion of serotonin into melatonin occurs when light stops falling on the retina of the eye. The produced melatonin is released into the blood, penetrates into every cell of the body, the body temperature decreases, and the person begins to fall asleep. At this moment, opioid hormones endorphins and ecephalins start producing in the pituitary gland, so the process of falling asleep is accompanied by pleasant sensations. After 2am, the level of melatonin in the blood decreases, and after 3am, the adrenal glands start producing the cortisol, a hormone that excites the nervous system, accelerates the heartbeat, increases blood pressure and vascular tone. The highest concentration of cortisol in the blood during the day appears around 7am. According to the biological rhythms of the body, since ancient times, it is the time when a person has to wake up. If it does not happen, cortisol from the hormone of awakening turns into a stress hormone.
As already mentioned, the production of melatonin occurs between 23pm and 3am in complete darkness. This hormone is produced as a result of complex biochemical reactions in the pineal gland. In short, during the day, amino acid tryptophan turns into the hormone serotonin. And then, at night, under the action of enzymes, serotonin turns into melatonin. That is how serotonin and melatonin are connected at the biochemical level.
During the night, 70% of the daily norm of melatonin is released.
The conversion of serotonin into melatonin occurs when light stops falling on the retina of the eye. The produced melatonin is released into the blood, penetrates into every cell of the body, the body temperature decreases, and the person begins to fall asleep. At this moment, opioid hormones endorphins and ecephalins start producing in the pituitary gland, so the process of falling asleep is accompanied by pleasant sensations. After 2am, the level of melatonin in the blood decreases, and after 3am, the adrenal glands start producing the cortisol, a hormone that excites the nervous system, accelerates the heartbeat, increases blood pressure and vascular tone. The highest concentration of cortisol in the blood during the day appears around 7am. According to the biological rhythms of the body, since ancient times, it is the time when a person has to wake up. If it does not happen, cortisol from the hormone of awakening turns into a stress hormone.
To replenish the level of melatonin, you need to follow some recommendations:
1) Fall asleep a little before 11pm, as melatonin is produced in the human body between 11pm and 3am at night.
2) Before going to bed, ventilate and cool the room to a temperature of 17 to 23°C.
3) Sleep in total darkness. Turn off even the dimest night lights during sleep.
4) Do not use your phone or other electronic devices in the bedroom before going to bed.
5) Close the curtains or blinds tightly so that street lighting does not penetrate into the room.
With a lack of melatonin, it can be purchased as pills, but it is better to allow the body to produce it naturally.
Fortunately, there are some products that catalyze the production of this hormone. These are products that contain tryptophan, which is involved in the formation of melatonin (bananas, whole grain bread), as well as food rich in B vitamins and calcium.
In addition, some products contain melatonin:
1) Fall asleep a little before 11pm, as melatonin is produced in the human body between 11pm and 3am at night.
2) Before going to bed, ventilate and cool the room to a temperature of 17 to 23°C.
3) Sleep in total darkness. Turn off even the dimest night lights during sleep.
4) Do not use your phone or other electronic devices in the bedroom before going to bed.
5) Close the curtains or blinds tightly so that street lighting does not penetrate into the room.
With a lack of melatonin, it can be purchased as pills, but it is better to allow the body to produce it naturally.
Fortunately, there are some products that catalyze the production of this hormone. These are products that contain tryptophan, which is involved in the formation of melatonin (bananas, whole grain bread), as well as food rich in B vitamins and calcium.
In addition, some products contain melatonin:
- buckwheat;
- ginger;
- corn;
- cherry;
- oatmeal;
- turkey meat;
- milk;
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