Melatonin: The Natural Hormone for Better Sleep

Melatonin is a hormone produced by the brain in the dark and plays a key role in regulating the sleep-wake cycle. It not only helps you fall asleep but can also help you cope with jet lag. In this article, you will learn everything you need to know about melatonin and dietary supplements (melatonin capsules, melatonin spray, melatonin tablets, melatonin drops, etc.) – simply and clearly understandable.

Melatonin is produced in the pineal gland (pineal gland) in the brain - especially when it gets dark. It is the hormone that signals to our body: "Now it's time to go to sleep." That's why it is often referred to as the "sleep hormone".
When it is light, daylight inhibits melatonin production. As soon as it gets darker in the evening, the level in the blood rises and makes us tired.
This natural mechanism helps our body to prepare for a good night's sleep.

A melatonin deficiency can manifest itself through various symptoms, including:

• Difficulty falling asleep and staying asleep

• Shallow sleep resulting in frequent awakenings

• Difficulty regulating sleep patterns, especially when working shifts

• Lack of dreams or dreamlessness

• Signs of depression

• Frequent mood swings

• Migraine attacks

• Problems with heartburn

• Memory impairment or weakness

• Signs of accelerated skin aging

These symptoms may indicate an imbalance in melatonin levels and should not be ignored.

There are several factors that can lower levels of the sleep hormone melatonin. These include not only obesity, which is often associated with lower melatonin levels, but also a number of lifestyle habits that can be individually adjusted:

• Excessive screen use in the evening, whether in front of the television or computer, until late at night.

• High consumption of caffeinated beverages, including coffee, energy drinks, and black and green tea.

• Regular alcohol consumption, which can disrupt sleep.

• Smoking, which can negatively impact sleep.

• Intense exercise performed too late in the evening.

• Long-term stress, which makes it difficult to relax and promote sleep.

• A serotonin deficiency, which can also affect melatonin levels.

• Taking medications whose side effects lower melatonin levels. These include commonly used medications such as beta-blockers, ASA (aspirin), or cortisone preparations.

• Daytime sleep or irregular sleep patterns, which often occur with shift work.

These findings provide a basis for possible interventions to increase melatonin levels in the evening and thus improve sleep quality.

To naturally boost melatonin levels, certain vital substances are of great importance. Here are some essential nutrients you should incorporate into your diet:

1. Serotonin-Promoting Vital Substances: First, it's crucial to consider the naturally occurring substances that contribute to serotonin production. A balanced serotonin level is key to subsequent melatonin production. Important vital substances include L-tryptophan, various B vitamins, magnesium, and zinc. These nutrients help the body efficiently produce serotonin, which in turn stimulates melatonin production.

2. Omega-3 Fatty Acids: Adequate intake of omega-3 fatty acids also plays a vital role. The pineal gland, responsible for melatonin production, contains high amounts of omega-3 and omega-6 fatty acids. A lack of omega-3 can lead to low melatonin levels. Particularly, the fatty acid DHA has proven effective in normalizing melatonin levels. Therefore, it is essential to ensure sufficient omega-3 intake.

3. Omega-6 Fatty Acids: While most people are well-supplied with omega-6 fatty acids, such as arachidonic acid found in animal products, vegans might face a potential deficiency. Fortunately, the body can produce arachidonic acid from plant-based linoleic acid, which is abundant in nuts, seeds, and vegetable oils. Vegans need not worry much as long as they maintain a balanced intake of plant-based fatty acids.

4. Long-Chain Omega-3 Fatty Acids for Vegans: For those following a vegan lifestyle and wanting to ensure sufficient intake of long-chain omega-3 fatty acids (DHA), it is crucial to consider supplements or targeted foods. Algae oil is an excellent plant-based source of DHA and can be easily integrated into the diet.

By incorporating these vital substances into your daily routine, you actively contribute to increasing your melatonin levels, thereby enhancing sleep quality and overall well-being. Focus on a balanced diet rich in these nutrient-dense foods to achieve the best results.

The recommended dose is usually between 0.5 and 5 mg. The effect depends not only on the quantity, but also on the correct time of intake:

• If you have trouble falling asleep: 30 to 60 minutes before going to bed

• For jet lag: On the day of travel at the destination in the evening, for several days
  

Note: Higher doses do not automatically have a stronger effect. Less is often more.

Recommended product: Espara Melatonin 5 mg caps

If you're considering taking melatonin as a dietary supplement, it's important to choose the correct dosage to achieve the desired effects. It's best to follow the dosage recommendations provided on the product itself. Recommended dosages typically vary between 0.5 and 5 mg, depending on the product used and the specific purpose.

The optimal dosage depends heavily on your individual melatonin levels. If your melatonin levels are very low, a higher dose may be necessary, while a less severe deficiency may require a lower dose. Therefore, it's recommended to start with a lower dose and gradually increase it if necessary if no effect is noticeable after a few days.

However, it's also important to consider holistic measures to naturally increase melatonin levels. If you want to take melatonin as a supplement to support conventional medical therapies or to treat sleep disorders, you should consult your doctor or alternative practitioner beforehand. This is especially important to avoid possible interactions with other medications—such as antidepressants, sleeping pills, or cortisone.

Melatonin should generally be taken in the evening, shortly before bedtime, as it has a drowsy effect. In addition, combining it with vitamin C, such as acerola cherry, can promote and enhance the effects of melatonin.

By paying attention to the correct dosage and accompanying measures, you can contribute to a lasting improvement in your sleep quality.

• Melatonin tablets or capsules (most common) → Espara Melatonin 1mg

• Melatonin sprays (for rapid absorption via the oral mucosa) → Optiolex Melatonin Spray

• Melatonin drops (easy to dose) → CBD Sleep Drops with melatonin

Melatonin is a natural remedy for sleep regulation - particularly helpful for

• People with problems falling asleep

• Jet lag sufferers

• Shift workers with a sleep deficit
  
  

It is important to use it correctly: low dose, correct time of intake and prior consultation if you are unsure.

If you would like to try melatonin, you can find carefully selected products that comply with EU regulations at Viterna.at.

Be mindful of your sleep - it is the key to health and quality of life.