Melatonin: What It Is and How It Works in the Body

Melatonin, a hormone naturally produced by the body, plays a key role in regulating the sleep-wake cycle. Its production is influenced by exposure to light and other external factors. In this article, we’ll explore what melatonin is, how it works in the body, and why it’s become a popular choice for improving sleep quality.

What is Melatonin?

Melatonin is a hormone secreted by the pineal gland in response to darkness. It acts as a natural sleep regulator and helps synchronize our biological clock with circadian rhythms.

Main functions of melatonin:

• Regulates sleep-wake cycles.
• Reduces the time needed to fall asleep.
• It helps relieve the symptoms of jet lag and changes in sleep schedule.
• Promotes a deeper and more restful sleep.

In addition to its natural production in the body, melatonin is also found in some foods and can be consumed in the form of supplements to treat sleep disorders.

How Melatonin Works in the Body

Melatonin Production

The body begins to produce melatonin when it detects a decrease in ambient light, usually at dusk. Production peaks at night and decreases with exposure to daylight.

Factors that influence melatonin production:

• Natural and artificial light: Exposure to screens before sleeping can inhibit their production.
• Age: Melatonin production decreases with age, which may explain why many older people have difficulty sleeping.
• Sleep habits: Irregular routines can disrupt melatonin production and affect sleep quality.

Effect of Light on Melatonin

Exposure to light, especially blue light emitted from phone and computer screens, interferes with melatonin production and can delay falling asleep.

Tips to optimize melatonin production:

1. Avoid screens at least 1 hour before sleeping.
2. Use warm lights at night to reduce exposure to blue light.
3. Maintain a regular sleep schedule.
4. Spending time outdoors during the day to regulate your circadian rhythm.

Benefits of Natural Melatonin

Improved Sleep

The most well-known benefit of melatonin is its ability to improve sleep quality. By regulating the biological clock, it helps reduce insomnia and facilitates a deeper and more continuous rest.

Antioxidant Effects

Melatonin also acts as a natural antioxidant, protecting cells from damage caused by free radicals. Some studies suggest that it may have a role in preventing aging and protecting the immune system.

Melatonin Gummies: A Popular Choice

In recent years, melatonin gummies have become one of the most popular ways to consume this supplement. Their easy-to-ingest format and pleasant taste make them a convenient option for those looking to improve their sleep quality without resorting to pills.

Advantages of melatonin gummies:

• Precise dosing and easy to consume.
• No need for water or difficulty swallowing.
• Pleasant taste that makes them more attractive for adults and children.

These gummies are often combined with other natural ingredients such as valerian, reishi and vitamin B6 to enhance their relaxing effect.

Possible Side Effects and Precautions

Although melatonin is safe for most people, too much or too little can lead to some side effects, such as:

• Excessive daytime sleepiness.
• Dizziness or headaches.
• Alterations in the circadian rhythm if taken at irregular times.

Recommendations for consumption:

• Take it 30 to 60 minutes before bedtime.
• Consult a health professional in case of pregnancy, breastfeeding or consumption of other medications.
• Follow the recommended dosage on the supplement packaging.

Conclusion

Melatonin is a natural sleep regulator that plays an essential role in the circadian rhythm. Its production can be optimized with healthy habits, such as reducing exposure to screens before bed and maintaining a stable sleep routine.

Melatonin supplements, especially gummies, have been shown to be an effective alternative to improve sleep quality in a safe and natural way. However, it is important to use them responsibly and under professional recommendation to avoid side effects.

If you’re looking to improve your night’s rest, combining good sleep hygiene with a balanced diet and, if necessary, supplements such as melatonin gummies, can be the key to enjoying a deep and restful sleep.

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