Melatonin

Melatonin is a natural hormone produced by the pineal gland—also known as the pineal body or epiphysis—in the brain and then released into the bloodstream.
Darkness triggers the pineal gland to start producing melatonin, while light causes production of the hormone to stop.

Function of melatonin in the body

Melatonin is a hormone that signals to the body that it is time to sleep. In people without sleep problems, the body follows a sleep-wake cycle of approximately 24 hours, known as the circadian rhythm. Melatonin helps regulate this rhythm so that the sleep-wake cycle is in sync with the day-night cycle. This makes it easier to fall asleep and promotes consistent, high-quality, and sustainable rest.

Influence of light and environment

Changes in light and temperature help the body feel tired.
The brain releases melatonin when it is dark. However, exposure to light can block melatonin production, which is why it is important to sleep in a dark room. The light from computer and television screens can also suppress natural melatonin production and disrupt sleep. People who work at night and sleep during the day may produce less melatonin when it is time to sleep.

Age-related changes in melatonin production

Research suggests that melatonin not only regulates sleep-wake cycles, but also plays an important role in cognitive and developmental functions.
It is known that humans produce the most melatonin at around the age of three. Melatonin production steadily declines with age—in people over the age of 70, the amount of melatonin produced during sleep is only about a quarter of that produced by teenagers.

Natural and synthetic melatonin

Melatonin produced by the human body is called endogenous melatonin. However, the hormone can also be synthesized artificially in a laboratory. This exogenous melatonin is now mainly sold as a food supplement in the form of pills, capsules, chewable tablets, or liquids.

Food supplements containing melatonin

These food supplements can improve sleep by increasing melatonin levels in people whose bodies do not produce enough of the hormone.
They can also help people who have difficulty falling asleep for other reasons despite normal melatonin production.

Dosage and administration

The ideal dosage for melatonin varies from person to person and is typically between 1 mg and 5 mg. Factors such as body weight, metabolism, and general health influence the effect. It is recommended to take melatonin-containing food supplements about an hour before bedtime.