Melatonin: The sleep hormone

The melatonin It is a natural hormone that is produced from serotonin, a neurotransmitter related to mood.Its main function is to regulate the body’s circadian rhythm, which is the internal biological clock that controls sleep-wake cycles. When night falls and there is less light, the pineal gland begins to release melatonin into the bloodstream, causing drowsiness and thus preparing the body for sleep.

Melatonin production can be affected by several factors, including:

• Exposure to light: Artificial light, especially blue light emitted by electronic devices, can inhibit melatonin production.
• Age: Over time, melatonin levels tend to decrease, which can contribute to sleep problems in older people.
• Lifestyle: Stress, poor diet and lack of physical activity can also influence the levels of this hormone.

The melatonin Not only is it essential for regulating sleep, it also offers several additional benefits:

One of the most common uses of melatonin is as a supplement to treat sleep disorders such as insomnia or jet lag. By taking melatonin before bed, many people experience an improvement in sleep quality. and a reduction in the time required to reconcile it.

Melatonin also acts as a powerful antioxidant. Helps neutralize free radicals in the bodyprotecting cells from oxidative damage and contributing to better overall health.

Some studies suggest that melatonin can have a positive effect on mood and help reduce symptoms related to seasonal affective disorder (SAD) and depression.

Despite its potential benefits, the use of melatonin supplements should be used with caution.

Recommended doses They vary between 0.5 mg and 5 mg taken approximately 30 minutes before bedtime.However, there is no universally recommended dosage; it is best to consult with a medical professional before starting any supplementation.

Although it is generally considered safe for short-term use, some side effects may include:

• Daytime sleepiness
• Dizziness
• Headaches
• Hormonal changes

It is important to note that not everyone reacts the same to supplements; some may experience adverse effects even at low doses.

Excessive or prolonged use of melatonin supplements can lead to complications:

Some people They may become psychologically dependent on the supplement in order to sleep.which can make it difficult for you to fall asleep without it.

Melatonin may interact with certain medications, including anticoagulants, immunosuppressants and antidepressantsTherefore, it is always advisable to consult a doctor if you are taking other medications.

Since melatonin is involved in various hormonal functions in the body, it isExcessive use may disrupt other hormonal systems and negatively impact aspects such as fertility or the menstrual cycle.

Supplements may be helpful for some people, but there are also natural alternatives that can help. improve sleep quality without having to resort to them:

Set up a regular sleep and wake-up routine helps regulate your internal biological clock. This includes going to sleep and waking up at the same time every day.

Create a dark and quiet environment promotes natural melatonin production. Consider using blackout curtains or eye masks if you live in a bright location.

Practices such as meditation, yoga or deep breathing can help reduce stress and prepare your mind and body for better sleep.