Most people can relate melatonin to sleep problems and know that taking melatonin can help you fall asleep more easily. But who does this actually apply to? In the following article, we aim to answer these and other important questions about the “sleep hormone” melatonin.
What is melatonin?
Melatonin is a hormone. A hormone is a messenger substance that serves to regulate various functions in the body. Hormones therefore have specific control tasks in the body.
Melatonin is a neurohormone, meaning it is released by nerve cells directly into the bloodstream and is significantly involved in the regulation of the sleep-wake rhythm, but also plays a role in regulating body temperature, metabolism, and blood pressure. As a hormone, melatonin is also thought to have positive effects on the immune system and to act as an antioxidant.
The “sleep hormone” is produced in the pineal gland (epiphysis), a part of our midbrain. It is produced when it gets dark outside, which means hormone production is most active at night. Light and the stress hormone cortisol, which increases in the early morning hours, are the most important natural antagonists of melatonin; this can lead to the sleep-wake rhythm shifting, for example during long-distance travel, which also explains the phenomenon of jet lag.
What is the "sleep hormone" produced from?
As mentioned, melatonin production itself takes place in the pineal gland, but what is needed for it to produce sufficient melatonin?
The starting product for melatonin, i.e., the precursor to melatonin, is the essential amino acid tryptophan, which can also be found in many foods such as chicken, cheese, fish, milk, nuts, and soy.
Essential means that the body cannot produce L-tryptophan itself and it must be supplied through diet. Through various intermediate steps, it is first converted into the neurotransmitter serotonin, also colloquially known as the “happiness hormone,” and finally, from serotonin, into melatonin. There are also a few foods that contain the “sleep hormone” itself. Cranberries have the highest content in food. Certain types of mushrooms, such as button mushrooms and porcini, as well as grains like oats and barley, also contain small amounts.
In addition, an adequate supply of vitamin B6 is important, as it is required as a co-factor for the body's own production of serotonin and melatonin. Vitamin B6 can be found, for example, in salmon, walnuts, avocados, and chicken.
Who benefits from taking it?
Taking the “sleep hormone” can be useful if there is a melatonin deficiency and this is the cause of sleep disorders. Furthermore, the “sleep hormone” can be used on a trial basis if, for example, "jet lag" is expected due to a long-distance trip. Symptoms of a deficiency are usually difficulty falling asleep and staying asleep, associated with the resulting daytime fatigue. However, there are many other causes that can lead to difficulty falling asleep and staying asleep regardless of this.
Causes of a melatonin deficiency can include the following:
- Advanced age
- Age-related hormonal changes
- Long daylight phases, for example in summer
- Jet lag due to time shifts, for example long-haul flights
- Chronic stress (triggered by the antagonist "cortisol")
- Coffee and caffeinated beverages – these block a hormone involved in the production of the "sleep hormone"
- Serotonin deficiency
- Certain medications such as beta-blockers
In addition to diet, melatonin can be taken via low-dose, non-prescription food supplements or as a medicinal product. Medicinal products containing melatonin can only be prescribed after consultation with a doctor.
If you suspect that you are suffering from a deficiency of the "sleep hormone," the intake of melatonin may be useful.
What forms of administration are available?
Over-the-counter products are available in the form of tablets, capsules, sprays, and drops. They are usually offered in a dosage of up to 1 mg and can also be combined with various sleep-promoting herbal substances, minerals, amino acids, and vitamins to take advantage of synergies.
When and in what dosage should melatonin products be taken?
Without medical consultation, the dosage of 1 mg/day should not be exceeded. It is possible to combine melatonin in low doses with herbal, sleep-promoting substances to improve the effects on sleep quality. The "relax mineral" magnesium, which is essential for the nervous system, is suitable for this, as are preparations with lavender, passionflower, and lemon balm, which have calming properties as medicinal plants.
The "sleep hormone" should be taken when the body needs it, namely in the evening, in good time before going to sleep. Taking it should not be repeated if we wake up again in the early morning hours, as this can otherwise lead to daytime fatigue.
If taken as a tablet or capsule, it should be taken approximately 30 to 60 minutes before sleep and after the last main meal. With sprays or drops, it may be absorbed more quickly through the oral mucosa, so taking it a few minutes before going to bed may be sufficient. Observe the instructions on the package leaflet.
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When should I not take melatonin?
People who are already taking synthetic sleep aids such as benzodiazepines and Z-drugs, for example zopiclone or zolpidem, should under no circumstances combine these with melatonin, as the sedative properties may intensify.
Melatonin should also not be taken during breastfeeding and pregnancy. Since it can lead to drowsiness, it should also not be taken if you have to drive at night or operate machinery, for example.
If you are taking medication prescribed by a doctor, it is important to ask your doctor or pharmacist about interactions before taking melatonin. This is especially true if you are taking certain antidepressants from the group of selective serotonin reuptake inhibitors (SSRIs), blood thinners, or certain antibiotics such as ciprofloxacin.
What are the side effects of melatonin?
The good news is that melatonin in over-the-counter, low doses of up to 1 mg rarely leads to side effects and is generally considered very well tolerated. Should you nevertheless notice any of the following symptoms after taking melatonin, please discontinue use and consult your family doctor first.
Rare reactions can include the following:
- Headaches
- Dry mouth
- Gastrointestinal complaints, especially nausea
- Skin rashes
- Paradoxical phenomena such as nervousness or insomnia
- Nightmares
Can melatonin be addictive?
A frequently asked question is whether taking the "sleep hormone" can lead to addictions, as is sometimes feared with certain synthetic sleep aids? The good news: in studies, neither addiction nor rebound effects have been proven to date with an intake of up to 60 weeks. The latter lead to insomnia after stopping the product.
What can have a positive effect on the production of the "sleep hormone"?
In addition to the aforementioned foods and a good supply of the essential amino acid L-tryptophan, the following positive influences on melatonin production are conceivable:
- Avoid "blue light" and screen activity late in the evening
- Relieve and reduce stress, for example through regular meditation, breathing exercises, or yoga
- Ensure darkness in the bedroom
- Go to bed at regular times and not too late
- Avoid drinks and foods that contain caffeine or other stimulating substances
- Do not engage in excessive sports late in the evening. Instead, take a quiet walk in the fresh air and go straight to bed afterward
How can melatonin intake be meaningfully supported by medicinal plants and micronutrients?
For those for whom taking a low-dose melatonin supplement alone is not sufficient for an entire night due to the relatively short half-life (meaning it is broken down quickly by the body), it can be combined with other herbal products and certain micronutrients to take advantage of strengthening effects.
Combinations that may be considered include, for example:
- Herbal preparations from lavender, passionflower, and lemon balm, for example as tea, tincture, or plant extract
- The "relax mineral" magnesium, especially if stress is a trigger for sleep problems
- A good supply of the essential amino acid L-tryptophan – the starting material for serotonin and melatonin synthesis
- Vitamin B6, which is required, among other things, as a coenzyme for serotonin and melatonin synthesis
- Vitamin B12, which is essential for the function of the nervous system and is therefore also crucial for good sleep quality
Conclusion
As a hormone, melatonin is involved in controlling the sleep-wake rhythm. The starting material for the formation of the "sleep hormone" is serotonin. The starting material for serotonin is in turn the essential amino acid L-tryptophan, which is first converted into the "happiness hormone" serotonin and then into the "sleep hormone."
A lack of melatonin can result in difficulty falling asleep and staying asleep. Especially in old age and under stress, production of the "sleep hormone" can decrease. Since there is no evidence of addiction to melatonin and it appears to be generally well-tolerated, it can be a good support, especially for problems falling asleep, as it can shorten the time it takes to fall asleep when taken correctly.
The "sleep hormone" can be combined in low doses with herbal extracts such as lavender or lemon balm and certain micronutrients. Under no circumstances should melatonin be combined with synthetic sleep aids such as benzodiazepines and Z-drugs. When taking other medications, it is best to consult your doctor or pharmacist beforehand.
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