Melatonin, often dubbed the sleep hormone, is crucial for regulating sleep and wakefulness. If you frequently experience sleep disturbances, it may be due to impaired melatonin production. What are the functions of the melatonin hormone in the body, and how can we improve its production? Check out the following article.

What is melatonin?

Melatonin is a natural hormone produced by the pineal gland, a small gland in the brain. This hormone synchronizes circadian rhythms, which are the body's physical, mental, and behavioral changes that occur over a 24-hour period. The sleep-wake cycle is one of the most important circadian rhythms.

The pineal gland produces the highest levels of melatonin at night and the lowest during the day. This hormone is responsible for making you sleepy and allowing you to sleep soundly. Any disruption in melatonin production can disturb the circadian rhythm, leading to sleep disturbances.

What disrupts melatonin production?

Daily habits, as well as the foods and beverages you consume, can impact melatonin production. Factors influencing melatonin production include:

• Exposure to blue light from gadgets

The use of electronic devices such as cell phones, tablets, or televisions before bedtime can disrupt melatonin production. These devices emit blue light, which can send signals to the brain to inhibit melatonin production, making it difficult to fall asleep.

• Caffeine consumption at night

Caffeine has the opposite properties of melatonin. While melatonin causes drowsiness and sleep, caffeine counteracts its effects by increasing alertness and concentration, making it harder to fall asleep.

• Age

Melatonin levels and circadian rhythms change with age, leading to a higher likelihood of insomnia or other sleep disorders in older adults.

Natural ways to increase melatonin production

Melatonin deficiency can cause mood disorders, frequent daytime sleepiness, nighttime wakefulness, and circadian rhythm disruptions. While melatonin supplements can help, it's best to consult a doctor before using them. Aside from taking supplements, you can naturally increase melatonin production in the following ways:

• Getting exposed to morning sunlight

Sunlight helps maintain alertness during the day and increases melatonin production at night, improving sleep quality. Sun exposure can be achieved by sunbathing, taking morning walks, or opening blinds to let sunlight in.

• Turn off the lights while sleeping

Melatonin production increases in dark environments. Sleeping in a dim or dark room can help your body release melatonin, aiding in sleep onset and duration. Avoid using gadgets before bed to enhance this effect

For those of you who have trouble sleeping, you should try using dim lights to sleep at night and avoid using gadgets before bedtime.

• Avoid consuming caffeine before bedtime

Caffeine can lower melatonin levels, so it's best to limit caffeine intake to 400 mg per day (about 3–4 cups of coffee). Remember, caffeine is also found in tea, energy drinks, and chocolate.

• Eat foods rich in melatonin

Consuming foods high in melatonin can boost your body's melatonin levels. These foods include:

• • Eggs, fish, and milk
  • Nuts and seeds
  • Mushrooms
  • Dark green vegetables
  • Fruits such as grapes, bananas, and pineapple

Melatonin is essential for regulating your sleep/wake cycles. A deficiency in melatonin can lead to insomnia and mood disorders. If you suspect you have low melatonin levels, consult a doctor for advice.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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