Melatonin, often dubbed the “sleep hormone,” is a natural substance secreted by the pineal gland in the brain. Its primary role is regulating our circadian rhythm, specifically the sleep-wake cycle. The pineal gland is part of the endocrine system.
Our bodies naturally produce melatonin, especially when it starts getting dark outside. As daylight fades, the pineal gland ramps up melatonin production, signaling our bodies that it is time to wind down and prepare for sleep. Melatonin also binds to receptors in our bodies to help us relax. For instance, it binds to brain receptors to reduce nerve activity. Melatonin can also lower our dopamine levels, making us feel sleepy.
Melatonin works hand in hand with our circadian rhythm, an internal clock that tells us when to sleep, wake, and even eat. When melatonin levels rise in the evening, it triggers feelings of sleepiness and helps us transition into a restful state. Melatonin also helps regulate our body temperature, blood pressure, blood glucose, weight, and levels of other hormones.
Nowadays, companies market melatonin as a dietary supplement and sleep aid. While melatonin supplements cannot knock us out like a sleeping pill may, they can improve the quality of our sleep. Studies have shown that taking melatonin supplements before bedtime can reduce the time it takes to fall asleep and increase overall sleep duration. However, it’s essential to note that individual responses may vary, and melatonin isn’t a cure-all for sleep problems.
Melatonin can also help combat jet lag or adjust to shift work. You can reset your internal clock by taking melatonin at specific times.