Among its many functions, melatonin is a hormone secreted by the pineal gland in the brain that helps regulate sleep and wake cycles. It is most famous for its ability to induce sleep in individuals. This hormone is naturally created at night, and most individuals rely on it to relax and prepare for sleep.
In this post, you’ll discover what melatonin is, where it originates from, and how your body uses it.
What Is Melatonin?
Melatonin is the hormone that helps regulate your sleep cycle. Melatonin levels can change with jet lag, time changes, and food intake. A gland produces the chemical in your brain called the pineal gland, and it secretes it when the body senses that it is getting dark.
The pineal gland is connected to the hypothalamus, which controls many aspects of our body’s circadian rhythms. Melatonin can also be produced by the pituitary gland, the master control center of the body. While melatonin is produced in these locations, it is usually released during the darkest hours of the night.
How Important Is Melatonin For The Body?
Melatonin helps regulate the body’s sleep-wake cycle so that you feel tired when it’s bedtime and alert in the morning. Melatonin is essential for regulating sleep, but too much of it can disrupt your natural sleep cycle.
When this hormone is secreted, it has an inhibitory effect on the production of cortisol, a stress-inducing hormone. This can lead to many health benefits such as better memory, cognitive function, mood stability, prevention of jet lag, and so on.
How Do You Know If You Are Melatonin Deficient?
Some people experience a lack of melatonin production from the pineal gland which can cause various issues with the body. These people may have difficulty falling asleep or staying asleep for an appropriate amount of time. Some other factors may also interfere with the production of this hormone, such as shift work, jet lag, and certain medications to treat depression. The symptoms of melatonin deficiency are:
- Feeling dizzy or lightheaded when you stand up quickly.
- Feeling sleepy during the day.
- Poor quality sleep at night.
- Insomnia, difficulty falling asleep, waking up in the middle of the night.
- Difficulty concentrating.
Melatonin Dosage Explained: How To Take It & When To Take It
As previously discussed, melatonin is a naturally occurring hormone that helps regulate your sleep cycle. The human body produces melatonin when it’s dark outside, which is why it’s natural to feel sleepy in the evenings. You can take melatonin to help regulate your sleep cycle if you’re having trouble sleeping or don’t feel rested during the day.
Before you start taking melatonin, make sure to consult with your doctor about dosage and timing. Young adults should take between 1 to 3 mg around an hour before bedtime, while older adults should take between 0.5 mg and 1 mg of melatonin around an hour before bedtime.
Try CBD
CBD (Cannabidiol) is a natural, non-psychoactive substance that has been shown to have various benefits in recent studies and is not addictive like many prescription drugs. Studies show that CBD oil may help people with insomnia by increasing serotonin levels in the brain.
You can also find CBD sleep gummies with melatonin that packs an extra punch when trying to get you to fall asleep. These gummies are fantastic at boosting your melatonin levels if you are deficient and also taste amazing!
Melatonin Supplements
These supplements are widely available and often recommended for individuals who have difficulty sleeping. You can find these supplements in a variety of forms, including tablets, capsules, and liquids. A melatonin supplement is a dietary supplement that contains melatonin as its main ingredient. It is typically used as a sleep aid to help promote sleepiness or as a treatment for insomnia.
Eat More Foods High In Melatonin
Some foods naturally contain melatonin or are made with ingredients that naturally contain melatonin. The foods that have the highest amount of melatonin are as follows:
- Goji berries: Goji berries have been praised for their anti-aging properties. They are also high in melatonin. By incorporating these berries into your diet, you could find yourself benefiting from better sleep/ wake cycles.
- Eggs: Eggs are a great way to get your daily dose of melatonin. Eggs contain the highest levels of melatonin among animal products.
- Milk: Warm milk has long been used as a sleep aid, and it is no wonder because it also happens to contain high levels of melatonin.
- Nuts: Melatonin is abundant in most nuts, with pistachios and almonds having some of the highest levels.
Melatonin is an essential hormone in the body as keeping the body healthy requires adequate sleep. By understanding the importance of melatonin, you can ensure that you get the best night’s sleep possible.
