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Melatonin and insomnia - what is it and how to use it?
Melatonin, a derivative of tryptophan, is a naturally occurring substance produced in the pineal gland of the body. It plays a crucial role in regulating the diurnal rhythm, which in turn affects the periods of wakefulness and sleep. Without melatonin, the process of falling asleep would be exceedingly difficult, if not impossible. This is why it is sometimes referred to as the sleep hormone or darkness hormone.
Melatonin - properties, mode of action
The secretion of melatonin typically begins between the hours of 9 and 10 pm, peaking between 2 and 4 am. This is when sleep is at its strongest. The pineal gland is stimulated to produce melatonin by dusk, as light has an inhibitory effect on its production. It is therefore not advisable to use electronic devices immediately before bedtime, as this can make it more challenging to fall asleep.
Conversely, melatonin secretion is inhibited between the hours of 7 and 9 am, leading to wakefulness. This process allows the body to maintain a natural sleep-wake cycle, which is crucial for good health.
Melatonin production changes with age. In infants, it is only after 20 weeks of age that melatonin secretion increases, causing the formation of a specific toddler diurnal cycle. As we age, the pineal gland calcifies and calcified deposits can appear in the pineal gland, called pineal sand - this reduces the production and secretion of the hormone, causing sleep problems or insomnia in older people. There is a disruption of the diurnal rhythm, symptomatic of which are frequent daytime naps and getting up quickly in the morning.
Most melatonin is produced between the ages of three and five years - this is when sleep is most needed for the child's body to develop properly and regenerate at night.
In addition to regulating the diurnal rhythm, melatonin influences the action of other hormones and has antioxidant and immunostimulating properties.
Melatonin affects the gonadotropic hormones luteinising hormone (LH) and folliculotropic hormone (FSH), which regulate sexual maturation and the menstrual cycle. Melatonin has an antigonadotropic effect, meaning that it inhibits these hormones and delays sexual maturation.
Melatonin and sleep
Melatonin is a hormone essential for sleep. However, increased exposure to light emitted by mobile device screens, sleeping in lighted rooms, a low-activity lifestyle or little sun exposure during the day can disrupt its secretion and make it difficult to fall asleep, causing insomnia.
The use of melatonin in people with sleep disorders not only improved the quality and duration of sleep, but also observed a reduction in blood pressure and muscle tension during the REM phase of sleep.
Symptoms of melatonin deficiency
Symptoms of melatonin deficiency include:
- Disorders of falling asleep,
- Fatigue and daytime sleepiness,
- Distractibility,
- Concentration disorders,
- Headaches,
- Irritability,
- Bad mood,
- Difficulty waking up in the morning.
Disorders associated with melatonin deficiency can be alleviated by taking a synthetic form of the hormone.
Symptoms of melatonin excess
Excess melatonin can accompany certain diseases and conditions, such as depression or cirrhosis. Melatonin in excessive amounts can cause symptoms such as nightmares, depressive states or nausea. Excess melatonin can also occur due to drug overdose.
In what form can melatonin be taken?Melatonin is available on the market both in tablet form, in doses of 1, 3 or 5 mg, and in spray form. The form in which melatonin is taken depends on individual needs and can be adapted. Melatonin is available from pharmacies as a medicine or a dietary supplement and is not on prescription, but it is advisable to consult a doctor before starting to take the hormone, who can help us choose the right dose.
Melatonin and its dosage
The dose of melatonin intake should be selected individually. The most common dose is 1 or 3 mg per day, less commonly 5 mg. The preparation should be taken in the evening, at least one hour before you plan to go to sleep.
Please note that melatonin does not have an immediate effect. The first effects of melatonin supplementation will be observed approximately 2 weeks after starting to take the drug.
Contraindications to melatonin supplementation
Situations where melatonin supplementation is contraindicated At what junctures should one avoid melatonin? Those with alcohol abuse issues, those who exhibit hypersensitivity to the hormone, expectant and nursing mothers, are advised against taking melatonin.
Greater discretion should be exercised by those grappling with liver disease, depression, epilepsy, endocrine disorders, renal malfunction, or immune system dysfunction before supplementing with melatonin.