Melatonin is a hormone naturally produced by the body, whose main function is to regulate the circadian cycle, making it work normally. In addition, melatonin promotes the proper functioning of the body and acts as an antioxidant.
This hormone is produced by the pineal gland, which is activated only when there are no light stimuli, that is, melatonin production occurs only at night, inducing sleep. Therefore, at bedtime, it is important to avoid luminous, sound or aromatic stimuli that can speed up metabolism and decrease melatonin production. Generally, melatonin production decreases with aging and that’s why sleep disorders are more common in adults or the elderly.
Melatonin is a hormone that has many health benefits, including
Several studies have shown that melatonin contributes to better sleep quality and helps treat insomnia, increasing total sleep time and decreasing the time needed to fall asleep in children and adults.
Because of its antioxidant effect, melatonin has been shown to help strengthen the immune system, helping to prevent various diseases and control psychological and nervous system-related diseases.
For example, melatonin may be indicated to help treat glaucoma, retinopathy, macular degeneration, migraine, fibromyalgia, breast and prostate cancer, Alzheimer’s disease and ischemia, for example.
Seasonal affective disorder is a type of depression that occurs during the winter period and causes symptoms such as sadness, excessive sleep, increased appetite and difficulty concentrating.
This disorder occurs most often in people living in areas where winter lasts a long time and is associated with a decrease in body substances related to mood and sleep, such as Serotonin and Melatonin.
In these cases, melatonin ingestion may help regulate circadian rhythm and improve symptoms of seasonal depression. Learn more about treating seasonal affective disorder.
Melatonin helps reduce the production of acid in the stomach and also nitric oxide, which is a substance that induces relaxation of the esophageal sphincter, reducing gastroesophageal reflux. Thus, melatonin can be used as an aid in the treatment of this condition or isolated, in milder cases.
Learn more about treating gastroesophageal reflux disease
Melatonin production decreases over time, either by age or by constant exposure to light and visual stimuli. Thus, melatonin can be consumed as a supplement, such as melatonin, or medications, such as melatonin DHEA, and should always be recommended by a specialist doctor, for it to regulate sleep and other bodily functions. Learn more about the Melatonin supplement.
The recommended intake may range from 1 mg to 5 mg of melatonin, at least 1 hour before bedtime or as recommended by a doctor. This supplement may be indicated to treat migraines, fight tumors and, more often, insomnia. Melatonin is generally not recommended during the day, as it can deregulate the circadian cycle, meaning it can make the person very sleepy during the day and little at night, for example.
A good alternative to increase melatonin concentration in the body is to consume foods that contribute to its production, such as brown rice, bananas, nuts, oranges and spinach, for example. Meet other foods that are best suited for insomnia.
Here’s a recipe for some of the foods that will help you fall asleep
Although it is a hormone naturally produced by the body, using a melatonin supplement can cause some side effects, such as headache, nausea and even depression. Therefore, the use of a melatonin supplement should be recommended and accompanied by a specialist doctor. See what the side effects of melatonin are.