Sleep Hormone Melatonin – Effects and Uses
The sleep hormone, commonly known as melatonin, regulates the body's sleep-wake cycle. It is released in darkness and signals the body that it is time to sleep.
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The sleep hormone, commonly known as melatonin, regulates the body's sleep-wake cycle. It is released in darkness and signals the body that it is time to sleep.
What Is the Sleep Hormone?
The term sleep hormone is a colloquial name for melatonin, a naturally occurring hormone that plays a central role in regulating the sleep-wake cycle, also known as the circadian rhythm. Melatonin is produced by the pineal gland (epiphysis) in the brain and is released into the bloodstream in response to darkness. It signals to the body that night has arrived and prepares it for restful sleep.
Mechanism of Action
The production of melatonin is controlled by light exposure. When light -- especially blue light -- reaches the retina of the eye, melatonin secretion is suppressed. In darkness, blood melatonin levels rise significantly, typically starting around 9 to 10 PM, peaking between 2 and 4 AM. This rise lowers body temperature, slows metabolism, and prepares the body for restorative sleep.
Biological Functions
- Sleep-wake cycle regulation: Melatonin is the primary signal that initiates the sleep phase.
- Antioxidant activity: Melatonin acts as a free radical scavenger, protecting cells from oxidative stress.
- Immune modulation: It supports immune function and influences inflammatory processes.
- Temperature regulation: Melatonin contributes to the nighttime reduction in core body temperature.
Factors That Influence Melatonin Production
Several factors can disrupt or support the natural release of the sleep hormone:
- Artificial light and screens: Blue light from smartphones, tablets, and computer screens significantly inhibits melatonin production.
- Shift work and jet lag: Irregular sleep schedules displace the circadian rhythm and interfere with melatonin secretion.
- Age: Melatonin production naturally declines with age, which is often linked to sleep difficulties in older adults.
- Stress: Chronic stress elevates cortisol levels, which can suppress melatonin release.
- Diet: Certain foods such as cherries, oats, and walnuts contain small amounts of melatonin or its precursor tryptophan.
Melatonin as a Supplement and Medication
In many countries, melatonin is available both as a prescription medication and as an over-the-counter dietary supplement, depending on the dosage and local regulations. Common uses include:
- Jet lag: To accelerate adaptation to new time zones.
- Sleep disorders: Particularly in older adults or individuals with delayed sleep phase disorder (DSPD).
- Shift work: To support sleep after night shifts.
Dosage and Use
Typical doses range from 0.5 mg to 5 mg, taken approximately 30 to 60 minutes before bedtime. Higher doses are not necessarily more effective and may increase the risk of side effects. Use should always be guided by a healthcare professional.
Possible Side Effects
- Daytime drowsiness or fatigue
- Headaches
- Dizziness
- Nausea
- Mood changes
When to See a Doctor
Persistent sleep problems should always be evaluated by a physician. Long-term melatonin use without medical supervision is not recommended. Underlying conditions such as sleep apnea, depression, or other disorders should be ruled out before self-treating with melatonin.
References
- Zisapel N. - New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation. British Journal of Pharmacology, 175(16), 3190-3199 (2018). DOI: 10.1111/bph.14116
- European Medicines Agency (EMA) - Circadin (melatonin) - Summary of Product Characteristics. EMA, 2007 (updated 2021). Available at: https://www.ema.europa.eu
- Ferracioli-Oda E, Qawasmi A, Bloch MH. - Meta-Analysis: Melatonin for the Treatment of Primary Sleep Disorders. PLOS ONE, 8(5), e63773 (2013). DOI: 10.1371/journal.pone.0063773
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