Melatonin

Melatonin supplements have become a must-have for many people looking to reduce the time it takes to fall asleep. But what is melatonin, and why is its use increasingly popular? Is it really effective? How do you choose the right supplement and use it correctly? This article answers these questions and provides you with science-based information to help you make an informed choice.

What is melatonin and how does it work?

Melatonin is a hormone naturally produced by the pineal gland, located in the brain, primarily in response to darkness. This process begins when light fades in the evening, signaling to our bodies that it's time to start preparing for sleep.

The production of melatonin

Melatonin production begins when light diminishes and is regulated by our internal biological clock, called the circadian rhythm . This rhythm is influenced by light and darkness and is essential for synchronizing our sleep-wake cycle. When darkness falls, the retina of the eye sends a signal to the brain to activate the pineal gland, which then begins producing and releasing melatonin into the blood. This occurs mainly during the night, and melatonin levels peak a few hours before falling asleep, to promote sleep onset.

The role of melatonin in the sleep cycle

Melatonin is a hormone naturally produced by the pineal gland in the brain, especially at night. It helps reduce the time it takes to fall asleep (1) by signaling to our body that it is time to rest.

The benefits of melatonin for sleep

The benefits of melatonin supplements are well documented. Here are the main benefits:

• Improved sleep onset: Melatonin is particularly effective in helping to reduce the time it takes to fall asleep, especially for people who have irregular sleep schedules or have difficulty falling asleep.
• Helps manage jet lag: Frequent travelers, especially those who travel across multiple time zones, benefit greatly from melatonin to alleviate the effects of jet lag. A study conducted by Srinivasan et al. (2008) showed that taking melatonin weakened the effects of jet lag (3).
• Regulation of the sleep-wake cycle: Melatonin is also used to help people with atypical work schedules or jet lag, to reduce the time it takes to fall asleep.

Melatonin for athletes: An ally for sleep

Overall: Prolonged sleep promotes muscle tissue regeneration, which is essential for maximizing the benefits of workouts and optimizing long-term performance. When we sleep, our bodies repair stressed muscles, regenerate cells, and replenish energy stores. Melatonin helps support rapid sleep onset so we can maximize the benefits of rest.

Melatonin and relaxing plants: A combination to improve your sleep

Melatonin is known for its effectiveness in alleviating the effects of jet lag and helping to reduce the time it takes to fall asleep. However, when combined with certain plants with relaxing properties, its effects can be enhanced, providing an even more comprehensive approach to sleep . Among these plants, lemon balm (Melissa officinalis), valerian (Valeriana officinalis) and passionflower (Passiflora incarnata) are powerful allies, often combined with melatonin in food supplements for their complementary action:

• Lemon balm (Melissa officinalis):
  • Herbaceous plant of the Lamiaceae family, used since Antiquity for its soothing properties.
  • It contributes to relaxation and a calm and restful sleep.
• Valerian (Valeriana officinalis):
  • A perennial plant of the Caprifoliaceae family, often found in humid areas of Asia, Europe, and North America.
  • It is known to help support relaxation and aid in the onset of sleep.
• Passionflower (Passiflora incarnata):
  • A climbing plant of the Passifloraceae family, native to the tropical regions of South America, it is known to contribute to relaxation.
  • It helps induce rest and calm sleep.

What dosage and when should I take melatonin?

The Dosage

The recommended dosage of melatonin may vary depending on individual needs and reasons for taking it, but its beneficial effects are achieved by consuming at least 0.5 mg.

Typically, a dose of 0.3 mg to 2 mg is sufficient to improve sleep onset, but it's important to start with the lowest possible dose and adjust as needed. It's also advisable to consult a healthcare professional before starting any supplements.

When to take melatonin?

Melatonin should be taken before bedtime, approximately 30 to 60 minutes before. For those suffering from jet lag, it is recommended to take the supplement on the first day of travel and for a few days following arrival at the destination.

For those who work night shifts or have an irregular sleep cycle, taking melatonin at specific times may be helpful.

Choosing the Right Melatonin Supplement

The market is full of melatonin supplements, but it's not always easy to choose from the multitude of products on offer. Here are some criteria to help you:

• Product Form: Melatonin supplements come in different forms: capsules, softgels, and sprays. The spray form is often faster to absorb, while softgels offer more precise dosing.
• Complementary ingredients: Some supplements include other natural ingredients to enhance the effects of melatonin, such as Melissa officinalis , Valeriana officinalis , or Passiflora incarnata . These herbs are known for their relaxation properties.
• Brand and quality: Choose reputable brands that adhere to strict quality standards. Opt for products that are clinically tested and certified.

Transparency and precautions: Seek professional advice

Although melatonin is widely available over the counter, it is advisable to consult a healthcare professional before starting a supplement, especially if you have a specific medical history. A doctor can guide you on the appropriate dose and the best form to take based on your needs.

Conclusion: Melatonin, a practical supplement for falling asleep

Melatonin supplements offer a natural and effective solution to improve sleep onset time. Whether you're an athlete, a frequent traveler, or simply looking for a better sleep pattern, melatonin can support your circadian rhythm by helping to reduce the time it takes to fall asleep.

However, it is crucial to use it correctly and consult a healthcare professional before taking it to avoid risks and adjust the dosage to your needs.

Sources:

1. Auld, F., Maschauer, E.L., Morrison, I., Skene, D., & Riha, R. (2017). Evidence for the efficacy of melatonin in the treatment of primary adult sleep disorders. Sleep Medicine Reviews, DOI: https://www.sciencedirect.com/science/article/abs/pii/S1087079216300545?via%3Dihub
2. Zisapel, N. (2018). New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation . British Journal of Pharmacology, DOI: https://bpspubs.onlinelibrary.wiley.com/doi/10.1111/bph.14116
3. Srinivasan, V., Spence, D., Pandi-Perumal, S., Trakht, I., & Cardinali, D. (2008). Jet lag: therapeutic use of melatonin and possible application of melatonin analogs . Therapeutic Advances in Psychopharmacology, DOI: https://www.sciencedirect.com/science/article/abs/pii/S1477893907001603?via%3Dihub