In Germany, many people suffer from sleep problems. Around a quarter of the population is even affected. Among people who work in shifts, the proportion is even around 40 percent. For example, you lie awake for hours and the next morning you feel weak and overwhelmed. In many cases, a disruption in the melatonin balance is responsible for sleep problems. Melatonin is not called the sleep hormone for nothing. But how does this messenger influence our sleep and what can we do to keep the melatonin level in balance? We would like to find out at this point.
Why is healthy sleep so important?
If there is no healthy sleep, and that regularly, this has a negative impact on our performance. Mental and physical well-being can suffer greatly. We feel sick, listless, exhausted and don’t function the way we should.
The healthy night’s sleep ensures that the body can regenerate. The brain is running at full speed. After all, the body has to keep going and process the impressions of the day. It also repairs the cells of our body and strengthens the immune system.
The hormone melatonin plays a very special role in this context. But what does this messenger actually do to us?
melatonin in general
It is a hormone that is produced in our body. It has a particularly important task: it controls our sleep rhythm. Melatonin helps us fall asleep faster. It tells when we are tired and when we wake up. However, this only works if the melatonin level is balanced.
Melatonin is mainly produced in the pineal gland in the brain. It reacts particularly to lighting conditions. When it gets dark, the gland releases melatonin. The pineal gland simply converts the happiness hormone serotonin, which the body produces when it is bright. So, serotonin is the base or basic ingredient for the pineal gland to make melatonin.
The hormone cortisol counteracts melatonin. It activates the body in the morning. However, cortisol is also known as the stress hormone. If the level does not drop in the evening, melatonin production is disrupted.
Possible consequences can be a lack or excess of melatonin. But there are other factors that can negatively influence the formation of the hormone, such as too much caffeine, blue light from screens, alcohol consumption, medication or even age.
Effects of shortage and surplus
It doesn’t matter in which direction the imbalance in melatonin levels develops. Both can have negative effects on the body. First, we would like to go into the consequences of a melatonin deficiency:
- Trouble falling asleep and staying asleep
- Tiredness and exhaustion during the day
- lack of concentration
- mood swings
However, these are just a few of the possible symptoms of a melatonin deficiency.
The symptoms of an excess of the hormone look very similar. Especially the winter depression is to be added to the list. In the cold season it is often very dark, which is why it is difficult for the body to produce the hormone.
Stimulate melatonin production
Fortunately, there are a few ways and means to stimulate melatonin production. Lifestyle changes can work wonders. A healthy and balanced diet, for example, can help.
During the day we should provide ourselves with as much daylight as possible. This not only boosts the production of serotonin, the basic ingredient for melatonin, but also the formation of vitamin D, which is valuable for the immune system, among other things. At night you should sleep in a very dark room. Alcohol, tobacco, coffee and the use of electronic media should be eliminated before bedtime.
Home remedies to get tired
In addition to these tips, there are a number of different ones Home remedies that can have a positive effect on sleep. Herbal sleeping pills include, for example, valerian, lavender, lemon balm, passion flower and hops. They can support the production of melatonin in the body and ensure better and healthier sleep overall.
Melatonin as a dietary supplement
For more melatonin in the body there is also to buy special melatonin preparations in the pharmacythat do not require a prescription. It contains melatonin in a concentration of less than 0.3 milligrams. The preparations are available in the form of pills, capsules or sprays.
In this way, the melatonin level can possibly be brought back into balance in the short term in the event of a deficiency in order to be able to sleep better again. Nevertheless, melatonin supplements do not necessarily guarantee better sleep, because the hormone is not always responsible for the problem.
It is important to get to the root of the problem and consult a doctor if necessary.
Melatonin as a drug
The doctor may be able to prescribe a prescription drug. It contains two milligrams of the hormone and is aimed primarily at older people whose melatonin production is inhibited due to age. So far, only one of these preparations is available on prescription in Germany.
Conclusion
Melatonin is an extremely important hormone for our body. It controls the sleep cycle. If it is disturbed, it affects our overall well-being and everyday life. Fortunately, there is a lot that can be done to bring melatonin levels back into balance.
05/30/2022