Melatonin – sleep hormone: how does this hormone affect health and shape, and what to do if melatonin is poorly produced

Melatonin: Sleep Hormone – Morpheus’ attorney

Melatonin (in other words, the sleep hormone) is involved in many different functions and processes in our body. The most important of these are three: melatonin is responsible for our sleep, wakefulness and metabolism.

Melatonin is produced by the pineal gland in the human brain. Its production is stimulated by darkness and suppressed by light. That is why, on the eve of dusk, we usually feel the need to take a nap and some fatigue, and in the bright light of the day we usually find it difficult to fall asleep.

But the sleep hormone melatonin is produced in our body not only with the onset of darkness (literally inclining us to sleep and rest), but also during the night (while it is still dark outside the window; or during the time while our brain is “thinking” that it’s night outside).

A reasonable question arises: if the human body is placed in a dark cave without a single ray of white light, it turns out that the body (under the constant action of the hormone melatonin) will sleep all the time, while not aging, preserving youth and charming harmony?

I wish it were, but no. Nature has taken care and provided for even such cases: from the existence of people in the polar day and night conditions to the presence of “dark” professions (for example, miners, miners, metro workers, etc.). It turns out that in addition to the reaction to the light and dark hours of the day, our body also has its own special internal “timer” that regulates the time of sleep and wakefulness. 

Even with an extreme degree of “wear and tear” (physical and emotional stress, muscle tension, etc.) – that is, fatigue – the body will sleep in the dark, perhaps for a day, or even two. But, having regained his strength, he will still wake up, “starting” forcibly the wakefulness mode, regardless of whether it is dark or light outside the window.

Sleep hormone melatonin: consisted, participated, was noticed …

It has been proven that the sleep hormone is involved in the regulation of circadian rhythms – this is the name of the 24-hour cycle of wakefulness and sleep, which roughly corresponds to the length of the day and night – as well as in the regulation of other body functions, some of which are associated with metabolism.

So, melatonin has the following functions:

• facilitates falling asleep, restores the rhythm of sleep;

• has anti-stress properties;

• slows down the aging process in cells;

• strengthens the body’s defenses (immunity);

• takes part in the regulation of blood pressure, the function of the gastrointestinal tract, the work of brain cells;

• has an antitumor effect;

• relieves some types of headaches;

• participates in the regulation of body weight (stimulates the production of some other hormones during sleep, which, in turn, ensure the proper breakdown of fats).

Night falls, wakes up … melatonin

When the sun goes down, the pineal gland is activated and begins to produce melatonin, which is released into the blood. As soon as the level of the sleep hormone in the blood rises, the concentration of a person’s attention falls, we begin to feel sleepy. Blood melatonin levels remain elevated for about twelve hours and then return to a low daily level that studies show is barely noticeable.

The sleep hormone, melatonin, is produced in sufficient quantities only in complete darkness. Sleep hormone production peaks between midnight and 4 a.m.

With a lack of melatonin

Various studies show that a lack of melanin is fraught with rapid aging, early menopause, decreased insulin sensitivity, the development of obesity and the formation of cancerous tumors.

What provokes this deficiency? Various factors, the most common and obvious of which are:

• sleep in the light of day;

However, do not think that sleeping during the day is harmful. Far from it! But it is extremely useful during daytime sleep to either close the curtains or use a sleep mask.

• wakefulness at night;

• plentiful and heavy food at night;

• season of white nights, polar days, etc.

• private jet lag and sleep disturbance.

In all these cases, as well as with age, the need for melatonin, a hormone responsible for many processes in the body, increases, so it is recommended to take it additionally, in the form of drugs or dietary supplements.

Melatonin and excess weight

In addition, some nutritionists and sports physicians advise their clients to take melatonin-containing medications for weight loss purposes. What is the point and what is the connection between excess weight and sleep hormone?

In addition, the sleep hormone melatonin not only regulates metabolism, but also contributes to the maintenance of a sufficient amount of so-called brown fat in the body.

Scientists have determined that fat in the human body is not uniform. There is white fat – it is passive and is stored only in the form of accumulations. And there is brown fat (as a rule, it makes up 1% of the total body weight of an adult) – it is active and it is the brown fat cells that are responsible for heat exchange, constantly converting calories entering the body into energy and heat.

Studying the features of white and brown fat, the scientists noticed that the cells of both of them can be transformed into cells of the “fellow”. That is, under certain circumstances, white, static fat can turn into active brown (and then the body will spend more calories, even being in a calm state). Conversely, brown fat cells can lose the protein thermogenin, which will turn them into useless white fat, which is the object of hatred of all people trying to lose weight.

Finally, scientists have determined that cold is one of the main factors affecting the transformation of white fat into brown fat, while the reverse process – the formation of white fat in place of brown fat – directly depends on melatonin deficiency. The less melatonin our body produces, the faster we get fat.

This is where the claim that lack of sleep leads to obesity is connected. At the same time, a feedback was also noticed – with the restoration of a sufficient amount of melatonin in the body, the ratio of white and brown fats gradually returns to normal, which helps to fight extra pounds and a swollen waist. 

Melatonin tablet

So, at the age of 35 years and older, it is useful to take melatonin in a course of 1-1,5 g per night in summer and autumn, 2-3 times a week. And, of course, it is good to sleep in the dark, and not to sit at the computer or have fun at night parties. But even if you finished work only at 4 in the morning, it is useful to take a pill of melatonin – the sleep hormone will help you fall asleep faster, and at the same time get its required daily amount.

Also, melatonin is a hormone that helps to painlessly cope with jet lag. Arriving in another country, take 1,5 g of melatonin in a new place before going to bed – this will help you fall asleep faster and in the morning you will feel vigorous and full of energy. The same procedure should be followed when returning home.

Melatonin as a drug has practically no contraindications, but at the same time, some people are still better off avoiding its use. These are primarily diabetics (due to the incompatibility of taking melatonin with antidiabetic drugs), pregnant and lactating women, as well as persons prone to depression.