Melatonin. Essential sleep hormone

Melatonin is produced in humans both naturally and enters the body with food. This sleep hormone is called the source of youth and longevity. It is necessary for proper life activity, since it not only controls natural biorhythms, but is also a powerful antioxidant that eliminates free radicals.

Why not do without melatonin?

The hormone favors sound sleep, during which the cells of the body are renewed and “repaired”. Melatonin is capable of:

ensure the proper functioning of the endocrine system;
reduce the rate of aging;
help the human body adapt to changing time zones;
support the immune system, preventing the development of serious diseases;
fight free radicals that destroy cell membranes;
reduce the level of nervous excitement during stress and depression;
normalize blood pressure and the work of the gastrointestinal tract;
protect against destruction of brain cells.

With an insufficient amount of this hormone, human aging accelerates, the skin fades, excess fat begins to be deposited, and the risk of oncological diseases, especially breast cancer, increases. Of course, these dangerous phenomena are usually caused by a combination of negative factors, but the lack of sleep hormone increases the risk of their manifestation at times.

Do not confuse melatonin and melanin. The latter is a pigment found in skin cells and protects the body from the harmful effects of ultraviolet radiation.

Accumulating the hormone melatonin for the future is impossible, so regular quality sleep and good nutrition are important.

Where does the vital hormone come from?

Melatonin is produced by the pineal gland (pineal gland). First, sunlight acts on an amino acid called tryptophan to convert it into serotonin. And then, based on serotonin, a useful hormone is produced at night. But it is not correct to think that melatonin is produced only at night. During daylight hours, this process also goes on, but very slowly. And for health, this amount is clearly not enough.

But not only the pineal gland produces the hormone of health and longevity. Cells and other organs are connected to the production:

digestion;
breathing;
excretory and circulatory systems.

So they are able to synthesize the hormone in the daytime. But the main department - the pineal gland - is able to conduct normal production only during sleep. In this case, certain conditions must be observed. In order to saturate the body with a valuable hormone, a person should sleep only in the dark.

The increase and decrease in the concentration of the hormone depends on the number of light pulses entering the brain through the retina of the organs of vision. This value increases with the onset of darkness. During sleep, the pineal gland synthesizes more than seventy percent of the melatonin necessary for life. It is important that sleep occurs no later than midnight, because from zero to four in the morning is the best period for the activity of the pineal gland to produce melatonin.

For health, an adult requires 30 micrograms of a valuable substance per day. Sleep at night allows you to meet this standard. But if you spend this period awake, or take a nap in the light, then two nights of “dark” sleep will be needed to replenish.

How else can you get a valuable substance?

Additionally, some foods saturate us with the hormone. In its finished form, it is found in tomatoes, parsley, bananas, corn, carrots, figs, raisins, Hercules porridge, rice. But some foods contain the elements necessary for the synthesis of melatonin.

What else should be included in the diet to prolong youth:

The production of melatonin in the human body is reduced not only by exposure to light. Negatively affects the synthesis of smoking, drinking alcohol, coffee, as well as certain drugs, such as paracetamol, beta-blockers, sleeping pills and antidepressants. Night parties with alcohol intake is a sure way to ensure premature aging.

How to increase the level of beneficial hormone?

With an optimal regimen of hundred and rest, a person naturally produces melatonin and protects against the unpleasant symptoms of early old age. What you need to do so that the level of a useful hormone does not decrease:

Go to bed before midnight.
When forced to sleep during the day, for example, after a night shift, close the windows with thick curtains or wear a special mask.
Turn off the TV, computer and other sources of light and noise.
At evening rest, minimize the brightness of the lighting.
When working in shifts, choose the option in three days to allow the body to recover at night. This is especially true for women.
Include foods that stimulate the production of melatonin in your diet.

Blackout curtains on the windows and sleep masks are necessary for residents of the northern regions during the white nights, as well as for those who permanently live in megacities. Bright rays of advertising banners can adversely affect the synthesis of a valuable hormone.

The lack of melatonin in young people is practically not felt, but with age, the regimen must be monitored especially carefully. To improve hormone production after forty, it is worth taking special pharmacological preparations and dietary supplements. It is worth choosing them on the recommendation of a doctor, since such drugs have contraindications. So, they should not be used by pregnant women, allergy sufferers and children.

Such drugs and supplements will support people who are forced to work at night, fly to another country with a change in time zones. They are sometimes recommended as a mild remedy for insomnia and during the polar day in the regions of the Far North.

We often say that in matters of improving children's sleep, mothers simply need helpers. But in fact, any mother already has one assistant - this is melatonin. Due to its close relationship with sleep, melatonin is called sleep hormone. Let's figure out what role this useful substance plays in the normalization of children's (and not children's) rest.

What is melatonin, the sleep hormone?

First of all, melatonin is a hormone, the synthesis of which is established approximately by the third month of a child's life. It is produced in the blood cyclically, according to the daily rhythm of the change of day and night. The production of melatonin is also influenced by a number of external and internal factors - from the rotation of the earth to the lifestyle of a person, but it is important that this is a night hormone - darkness is necessary for its synthesis. Mostly the hormone is produced at night. During the day, the level of secretion of the sleep hormone is minimal. Actively melatonin, the sleep hormone, begins to be produced in the evening, around 19-20 every day , late at night from 2 to 4 o'clock its concentration reaches its peak, and in the morning it is quickly excreted from the body, its content in the blood drops sharply and remains low throughout the day.

When melatonin enters the blood in sufficient quantities, all the muscles of the human body relax, the concentration of glucose in the blood drops, the processes in the body slow down, the body temperature drops slightly, and a state of severe drowsiness sets in. If at this moment you turn off the light and go to bed, then it will be very easy to fall asleep. In children from 3-4 months to 5 years, the required concentration of the hormone, as a rule, accumulates by 19-20.30. Sleep that began at this “right” time will be the deepest and most peaceful. Melatonin will help you wake up less often at night, improve the rest of the body during sleep and reduce fatigue by day.

In addition, if a person does not go to bed in the early evening, remains active, the synthesis of melatonin, the sleep hormone, slows down. And the impact of light on the retina after sunset destroys it. Instead of melatonin, the stress hormone cortisol begins to enter the bloodstream, the function of which is to maintain strength and vigor in a critical situation. Cortisol is slowly eliminated from the blood. Sleep in this state will be more difficult and more restless: frequent awakenings in the middle of the night and getting up in the morning before the person has had enough sleep are more likely. It is not surprising that in the company of cortisol, it is not possible to restore strength qualitatively, because it is he who wakes us up in the morning.

So, the hormonal system dictates to a person when it is better for him to rest and when to stay awake. This is how the body's biological clock works. And it is hard to resist them, especially for a small child whose nervous system is not yet formed. stay awake when the body is set to sleep (for example, late in the evening) - stress for a small organism.

What processes are affected by melatonin, the sleep hormone?

It is important to say that in addition to sleep, melatonin has a beneficial effect on a number of other physiological processes. It slows down the aging process, enhances the efficiency of the immune system, affects the body's adaptation to the external environment and changing time zones, is involved in the regulation of blood pressure, the functions of the digestive tract, the functioning of brain cells, the endocrine system, and is a strong natural blocker of malignant neoplasms. The correct rhythm of wakefulness and dreams leads to an increase in the level of melatonin, which means that it maximizes its beneficial effect on a person.

How can you help your body produce and store as much melatonin as possible?

Here are a number of techniques that can improve the body's supply of this healing substance:

1. Every day find time to be in the sun (in daylight), especially in the morning. Exposure to daylight during the day enhances the production of the sleep hormone in the dark at night. If you can’t go for a walk, it is advisable to stay awake during the day with bright artificial lighting.

2. In those hours that are reserved for sleep, dimming should be maximum. It is especially important to avoid blue and green light, which drastically reduce the levels of the beneficial sleep hormone. Such rays are found in large quantities in "white" daylight, as well as in light that comes from TV screens, tablets and mobile phones . If a night light is needed in the room, then let it shine with a warm, yellow, orange or red light. Darkening your bedroom during the day can help keep your melatonin levels to a minimum and make it easier to fall asleep during the daytime.

3. You can eat a banana, rice, pumpkin seeds, a piece of turkey or chicken, cheese or almonds at night. All these foods are rich in tryptophan, a substance from which melatonin is synthesized in the body. Caffeine also slows down the synthesis of the hormone - sleep can be improved by giving up coffee and caffeinated tea in the afternoon. Ordinary black or green tea, especially on the children's menu, can be replaced with chamomile, linden or any herbal infusion that does not cause allergies.

4. If we are talking about an adult, then it is advisable to limit alcohol consumption in the afternoon, smoking and taking certain drugs before bedtime - in particular, vitamins and aspirin, which can reduce the level of melatonin, the sleep hormone.

During a person's life, the amount of melatonin changes. From the beginning of secretion in the third month of a child's life, it reaches its peak in early childhood - from about 2 to 5 years. By adolescence (puberty), melatonin production decreases, and then remains unchanged for a long time - up to about 40-45 years. After that, the amount of melatonin in the body begins to decline sharply, affecting, among other things, sleep problems in the elderly.

Many people have heard of the sleep hormone melatonin. It is also called the hormone of life or longevity.

Scientists are still studying the properties of this substance, but its positive impact on the human body and its need for normal life have already been established.

Melatonin appears in the human body in several ways:

naturally produced by the body
comes with some foodstuffs,
may come in the form of special drugs and supplements.

Production of melatonin in the body

Considering the question of how melatonin is produced, most often its production is associated with the pineal gland or pineal gland. Under the influence of sunlight, the amino acid tryptophan in the body is converted into serotonin, which is already converted into melatonin at night. After its synthesis in the pineal gland, melatonin enters the cerebrospinal fluid and blood. Thus, for all these transformations, it is necessary to spend half an hour or an hour daily on the street during daylight hours.

The amount of hormone produced in the pineal gland depends on the time of day: about 70% of all melatonin in the body is produced at night. It is worth mentioning that the production of melatonin in the body also depends on the illumination: with excessive (daylight) illumination, the synthesis of the hormone decreases, and with a decrease in illumination, it increases. The activity of hormone production begins around 8 pm, and the peak of its concentration, when melatonin is produced in large quantities, falls on the period after midnight to 4 am. Therefore, it is very important to sleep in a dark room during these hours. In the body of an adult, about 30 micrograms of melatonin are synthesized daily.

To increase the level of melatonin produced naturally, you need to follow a few important rules:

try to go to bed before 12 noon;
if there is a need to stay awake after 12 o'clock at night, you should take care of the subdued light;
make sure that there is enough sleep time to restore strength;
before going to bed, turn off all light sources, tightly draw the curtains. If it is impossible to turn off the light - use a sleep mask;
when waking up at night, do not turn on the light, but use a nightlight.

Now scientists have proven that melatonin is produced not only in the human pineal gland. In addition, to ensure vital processes and regulate the rhythm of sleep and wakefulness, the amount of melatonin produced in the human brain would not be enough. Therefore, two components of the melatonin production system are considered: the central one - the pineal gland, where the synthesis of the sleep hormone depends on the change of light and darkness, and the peripheral one - the rest of the cells in which the production of melatonin is not associated with illumination. These cells are distributed throughout the human body: cells of the walls of the gastrointestinal tract, cells of the lungs and respiratory tract, cells of the cortical layer of the kidneys, blood cells, etc.

Properties of melatonin

The main function of the hormone melatonin is the regulation of the circadian rhythm of the human body. It is thanks to this hormone that we can fall asleep and sleep soundly.

But with further and careful study of melatonin and its effect on the human body, scientists have found that this substance also has other important and beneficial properties for humans:

ensures the effective functioning of the endocrine system of the body,
slows down the aging process in the body,
helps the body adapt to changing time zones,
stimulates the protective functions of the body's immune system,
has an antioxidant effect
helps the body fight stress and the manifestation of seasonal depression,
regulates the cardiovascular system and blood pressure,
participates in the work of the digestive system of the body,
affects the production of other hormones in the body,
has a positive effect on human brain cells.

The role of melatonin in the body is enormous. With a lack of melatonin, a person begins to age faster: free radicals accumulate, body weight regulation is disrupted, which leads to obesity, women have an increased risk of early menopause, and an increased risk of developing breast cancer.

It is important to remember that melatonin does not build up in the body; you can’t sleep for a few days ahead and stock up on melatonin. It is important to regularly adhere to the correct sleep and wakefulness regimen and monitor your diet.

Melatonin in food

The hormone melatonin is produced in the body with a varied diet, which must contain carbohydrates, proteins, calcium and vitamin B6. Some foods contain melatonin in its pure form, while others contain the components necessary for its synthesis.

Speaking about what products contain melatonin in its finished form, it is worth mentioning corn, bananas, tomatoes, rice, carrots, radishes, figs, parsley, oatmeal, nuts, barley and raisins.

The amino acid tryptophan is found in large quantities in pumpkin, walnuts and almonds, sesame seeds, cheese, lean beef and turkey meat, chicken eggs and milk.

Vitamin B6 is rich in foods: bananas, walnuts, apricots, beans, sunflower seeds, lentils, red bell peppers.

A large amount of calcium is found in legumes, skimmed and whole milk, nuts, figs, cabbage, rutabaga, soy, oatmeal and other healthy foods.

It is worth noting that the production of melatonin in the body stops with the use of alcohol, tobacco, caffeine, as well as certain drugs: containing caffeine, calcium channel blockers, beta-blockers, sleeping pills, anti-inflammatory drugs and antidepressants.

Melatonin preparations

As we age, the amount of sleep hormone produced decreases. This leads to sleep disturbance: nocturnal awakenings, poor sleep, insomnia. If the lack of melatonin in a young body is practically not felt, then after 35 years its lack can affect the well-being of a person. Therefore, now doctors recommend artificially replenishing the lack of melatonin.

Various drugs are produced, including melatonin in tablets or capsules. Before taking such drugs, you should consult with your doctor to find out about the dosage, possible effect, contraindications for use, etc.

In America, melatonin preparations are available as a dietary supplement. In Russia, the following drugs are available in pharmacies or sports nutrition stores: Melaxen, Melaton, Melapur, Circadin, Yukalin, Melatonin.

Melatonin: contraindications for use

Like any drug or dietary supplement, melatonin preparations have a number of contraindications for use:

pregnancy and lactation (no studies on how melatonin affects the development of the fetus and child),
severe forms of allergies and autoimmune diseases (possibly aggravation of the condition),
oncological diseases: lymphoma and leukemia,
age up to 18 years (in the body of children and adolescents, melatonin is produced in sufficient quantities),
also a contraindication is hypersensitivity to melatonin, although this happens quite rarely.

Melatonin side effects

Melatonin is a low-toxic substance. Studies have been conducted in which it was found that even in large doses it does not harm human health.

The advantage of the drug is that it very rarely causes side effects, but still the following possible reactions are sometimes revealed: headache, nausea, morning drowsiness, diarrhea. Allergic reactions or swelling are also possible. If you discuss all the details with your doctor before using the drug, all these consequences can be avoided. All side effects stop after the drug is discontinued.

When considering the positive and negative properties of the drug Melatonin, its harm is estimated to be much lower than the benefits it can bring.

Sleep hormone - the activity of hormone production begins around 8 pm, and the peak of its concentration, when melatonin is produced in large quantities, falls on the period after midnight to 4 am.

You can’t sleep a few days ahead and stock up on melatonin

Many people have heard of the sleep hormone melatonin. It is also called the hormone of life or longevity. Scientists are still studying the properties of this substance, but its positive impact on the human body and its need for normal life have already been established.

Melatonin appears in the human body:

naturally produced by the body;

comes with some foods;

may come in the form of special drugs and supplements.

Production of melatonin in the body

Melatonin is produced by the pineal gland (pineal gland)

The amount of hormone produced in the pineal gland depends on from time of day: About 70% of all melatonin in the body is produced at night. It is worth mentioning that the production of melatonin in the body also depends on the illumination: with excessive (daylight) illumination, the synthesis of the hormone decreases, and with a decrease in illumination, it increases.

The activity of hormone production begins around 8 pm, and the peak of its concentration, when melatonin is produced in large quantities, falls on the period after midnight to 4 am. Therefore, it is very important to sleep in a dark room during these hours. In the body of an adult, about 30 micrograms of melatonin are synthesized daily.

To increase the level of melatonin produced naturally, you need to follow a few important rules:

try to go to bed before 12 noon;

if there is a need to stay awake after 12 o'clock at night, you should take care of the subdued light;

make sure that there is enough sleep time to restore strength;

before going to bed, turn off all light sources, tightly draw the curtains. If it is impossible to turn off the light, use a sleep mask;

when waking up at night, do not turn on the light, but use a nightlight.

Properties of melatonin

The main function of the hormone melatonin is the regulation of the circadian rhythm of the human body. It is thanks to this hormone that we can fall asleep and sleep soundly.

But with further and careful study of melatonin and its effect on the human body, scientists have found that this substance also has other important and beneficial properties for humans:

ensures the effective functioning of the endocrine system of the body,
slows down the aging process in the body;
helps the body adapt to changing time zones,
stimulates the protective functions of the body's immune system,
has an antioxidant effect;
helps the body fight stress and the manifestation of seasonal depression;
regulates the cardiovascular system and blood pressure,
participates in the work of the digestive system of the body;
affects the production of other hormones in the body;
has a positive effect on human brain cells.

Melatonin in food

Speaking about what products contain melatonin in its finished form, it is worth mentioning corn, bananas, tomatoes, rice, carrots, radishes, figs, parsley, oatmeal, nuts, barley and raisins.

Amino acid tryptophan found in large quantities in pumpkin, walnuts and almonds, sesame seeds, cheese, lean beef and turkey meat, chicken eggs and milk.

Foods rich in vitamin B6: bananas, walnuts, apricots, beans, sunflower seeds, lentils, red bell peppers.

Large amounts of calcium found in legumes, skimmed and whole milk, nuts, figs, cabbage, rutabaga, soybeans, oatmeal and other healthy foods.

Everything in nature is subject to certain cycles, including man. Inhalation, exhalation, heartbeat, sleep, wakefulness and the menstrual cycle - these processes are regulated by hormones produced by the pineal gland. One of them is the sleep hormone.

What happens when we sleep?

All living organisms alternate activity with rest. No one can exist without a resting phase. A person will not live long if he does not rest. And it's not just that the brain, organs, muscles - everything needs rest. In a dream, a very important one is produced.

It, like some other hormones, is synthesized by the pineal gland. This tiny organ is located in the brain. With food, the amino acid tryptophan enters the body, which during the day, under the influence of sunlight, turns into serotonin -. When it is enough in the body, a person is calm and peaceful, in a good mood. When not enough, anger, irritability, aggression or depression appear.

At night, it turns into a sleep hormone. In order for the production to be carried out in the right quantities, several conditions must be met:

tryptophan should be supplied with food, as well as vitamins and microelements accompanying its absorption;
in order for the amino acid to turn into a hormone of happiness, you need to be in the sun for at least an hour during the day;
in order for one hormone to turn into another, you need to sleep properly.

What is meant by this? The pineal gland produces its product most actively in complete darkness. Even the included electrical appliances (not to mention the night light) can disrupt this process. Therefore, you need to turn off all light sources in the room, close the windows with thick curtains. If you can't achieve total darkness, you can fool your brain by wearing a sleep mask over your eyes. Synthesis peaks between midnight and 4 am, so you need to rest at this time.

If you have to work at night, dim the lights. Waking up at night, do not light powerful sources, but limit yourself to a night light. An empty stomach also contributes to healthy sleep - overeating at night harms the synthesis of the hormone. If all conditions are met, it will be produced in the quantities necessary for the body.

Exercising for an hour during the day will increase hormone production at night.

Why is a hormone needed?

The main function of this hormone is to provide a person with healthy sound sleep. It turns out a vicious circle: when people sleep soundly, a hormone is actively produced that provides sound healthy sleep. However, the benefits of night hormones are not only in this, they are also responsible for the following processes:

slow down the aging process;
prevent the occurrence of malignant neoplasms;
make the body active;
protect cells from harmful effects;
strengthen immunity;
reduce susceptibility to stress;
make a person calm and happy;
regulate cholesterol levels and blood pressure.

It has been proven that among people suffering from sleep disorders or leading a nocturnal lifestyle, there are much more cancer patients. And also against the background of a low level of melatonin, a person becomes irritable, aggressive and unhappy.

A breakdown and bad mood can develop into depression and other nervous and mental illnesses. This hormone is also responsible for the state of other hormonal functions.

In addition, the level of this hormone affects the formation of body fat. The worse and less the individual sleeps, the thicker his sides and stomach become. It also increases blood sugar levels. This is also due to the fact that often people involuntarily begin to eat more, especially harmful, high-calorie food, if they do not get enough sleep.

With age, the sleep hormone is synthesized worse and worse. Babies sleep soundly and a lot, and old people often have trouble sleeping. Along with them come health problems. In old age, many suffer from obesity and diabetes.

The hormone does not accumulate in the body, so it is impossible to get enough sleep on weekends. Only daily proper sleep for at least 7-8 hours will help maintain health and youth.

Where can I get it if there is no way to sleep properly?

The rhythm of modern life often leaves too few opportunities to fully sleep at night. The abundance of street lighting in the city interferes with the normal synthesis of the hormone. White nights or polar day in some regions also do not contribute to the normal functioning of the body.

In this case, nutrition will help. Some products in their pure form contain a similar hormone:

bananas;
tomatoes;
corn;
barley;
raisin.

And also oatmeal on natural milk will provide the body with the necessary substance.

In addition, in order for the night hormone to be produced in the right amount, sufficient synthesis of serotonin is necessary. And for its production, tryptophan is needed, which is fully absorbed in combination with vitamin B6 and calcium.

Name	tryptophan	AT 6
Pork	190	0,3
beef liver	240	0,7
Chicken	290	0,5
Pink salmon	220	0,61
Peas	270	0,3
Oatmeal	140	0,27
Pine nuts	420	0,8
Mushrooms	130	0,41

Calcium, like tryptophan, and B vitamins, is found in hard cheeses and dairy products. And it is also found in broccoli and other types of cabbage, greens, nuts and legumes. But especially a lot of calcium in sesame seeds.

If you add as many foods as possible containing these substances to food, this will help at least partially compensate for the lack of sleep hormone and improve well-being and quality of life.

The enemies of the hormone are alcohol, tobacco, drugs, coffee and stress. Friends - sports, proper nutrition and fasting days.

Sleep hormone and drugs

If the hormone is not produced in the right amount, it is recommended to take drugs containing it. It is available in tablets and capsules. This is especially true for older people. If the shortage is not so noticeable before the age of 35, then the body begins to age, and if the hormone produced by the pineal gland is insufficient, the state of health and appearance noticeably worsen.

Like any other drug, melatonin supplements have contraindications:

pregnancy and lactation;
oncological diseases;
young age up to 18 years;
severe diseases of the immune system.

Side effects

Side effects include headache, daytime sleepiness, and indigestion. However, such effects are very rare. Most often, taking drugs with a sleep hormone does not cause any unpleasant consequences. The possibility of side effects is so negligible that the benefits far outweigh the harm.

A number of drugs interfere with the production and absorption of the night hormone:

anti-inflammatory;
antidepressants;
sleeping pills.

At a consultation with a doctor, it is necessary to inform which drug is being taken, take into account and discuss all factors in order to assess the need for taking an artificial hormone and anticipate possible risks in advance.

Only a doctor can prescribe melatonin supplements. Self-medication is not only not advisable, but also dangerous.

Shortage prevention

Of course, it is good that at present almost any substance missing in the body can be replenished with a drug or food supplement. However, an artificially produced hormone and produced by one's own body are not the same thing. Therefore, it is better not to allow such a situation when the lack of sleep hormone must be replenished from the outside. In order for the epiphysis to cope with its task, it is necessary to adhere to some rules:

healthy sleep - you need to do this at night, in complete darkness and silence. Before going to bed, you need to ventilate the room, and it is better that during sleep the window is open for a slight coolness. Comfortable pajamas made from natural fabrics and pleasant bed linen will contribute to a sound sleep. Falling asleep preferably before midnight;
proper nutrition - the diet should be balanced. Mandatory presence of products containing tryptophan, vitamin B6, calcium. In addition, the elements responsible for the health of the nervous system will be useful: potassium and magnesium. If there are no contraindications, once a week it is useful to arrange fasting days or complete abstinence from food;
a healthy lifestyle - physical education, daily walks in the fresh air, giving up bad habits and avoiding stress and nervous strain - all this contributes to the active production of the much-needed hormone.

Compliance with these simple rules will not only increase the production of the desired hormone (melanin), but also help maintain the health of the body as a whole, as well as prolong life and improve its quality. For most diseases, there is only one truly effective cure - a healthy lifestyle.