Melatonin: the key to sleep
Melatonin is an essential hormone that plays a direct role in the body’s circadian rhythm, particularly in regulating the sleep-wake cycle. It has a significant impact on overall physical and mental health.
What is melatonin?
Melatonin is a hormone produced by the pineal gland in the brain. Its production increases at night when light levels fall and decreases during the day. It therefore acts as a “time signal”, telling the body when it is time to rest.
How is melatonin produced?
Melatonin is synthesised through the following pathway:
Tryptophan 5-HTP (5-hydroxytryptophan) Serotonin Melatonin
1. Tryptophan: an amino acid obtained from foods such as milk, nuts, bananas, and grains
2. 5-HTP: formed from tryptophan via enzymatic processes
3. Serotonin: a neurotransmitter involved in mood and a key precursor to melatonin
4. Melatonin: the hormone responsible for regulating sleep
Supporting natural melatonin production
- Morning sunlight exposure: helps set the body clock accurately
- Avoid screens 1 hour before bed: or use blue-light filters
- Consume tryptophan-rich foods: such as bananas, milk, almonds, and soybeans
- Keep the bedroom dark: the darker the environment, the better melatonin is released
Key functions of melatonin
- Regulates sleep
Melatonin helps the body feel sleepy and fall asleep more easily. Abnormal levels may lead to insomnia.
- Balances the circadian rhythm
Helps the body adjust to time changes, such as jet lag or shift work.
- Antioxidant properties
Melatonin helps reduce cellular damage caused by free radicals, supporting anti-ageing processes and reducing inflammation.
- Supports the immune system
Plays a role in enhancing immune function, particularly during sleep-related recovery processes.
Factors affecting melatonin secretion
- Light exposure: light from phones or computer screens at night can suppress melatonin production
- Age: melatonin production declines with age
- Sleep habits: irregular sleep patterns or late nights can disrupt hormone levels
How to increase melatonin naturally
- Avoid blue light before bedtime (e.g. from mobile devices)
- Maintain a consistent sleep schedule
- Dim the lights before going to bed
- Exercise regularly
- Eat foods that support production, such as bananas, milk, and almonds
Summary
Melatonin is a crucial hormone for sleep quality and overall health. Maintaining healthy lifestyle habits - such as getting adequate sleep and reducing light exposure at night-can support optimal melatonin production and promote long-term wellbeing.
Reference:
TLC Udon Lab Center
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