We don't just have to eat regularly and get the right nutrients to function optimally. Good sleep is also of great importance for our productivity. As soon as our sleep-wake rhythm is disturbed, our circadian rhythm becomes unbalanced. If you have poor sleep, difficulty falling asleep, mood swings, or chronic drowsiness, it may be due to a melatonin deficiency.
Are you one of those people who lie awake for hours after going to bed and can't sleep? You are constantly rolling back and forth. You count sheep in order to finally be able to fall asleep and keep looking at the clock, the hands of which are constantly moving. The fact is, many people suffer from it sleep disorders. The most common cause of sleep problems is not just a melatonin deficiency - stress and caffeine can also disrupt the sleep rhythm and the duration of sleep. For this reason, this article is all about the production of melatonin and how you can improve your sleep with the sleep hormone and harmonize your circadian rhythm.
What is Melatonin?
Melatonin is a natural sleep hormone that is primarily responsible for the process of falling asleep and the quality of your sleep. More precisely, the hormone is produced in your brain, in what is known as the pineal gland. Together with the hormone cortisol, melatonin controls your circadian rhythmby making sure that you can fall asleep better, stay asleep better and get better into deep sleep.
Since the hormone melatonin is a sleep hormone, the Melatonin secretion in the evenings instead of. As soon as it gets dark outside, your pineal gland starts production. Melatonin levels usually peak between midnight and 0.00:2.00 a.m. During this time, you are usually in the deep sleep phase, provided your sleep rhythm is not disturbed.
As soon as it gets lighter outside, the melatonin content drops again. Since the sun rises much earlier in the summer months than in winter, the melatonin concentration also falls significantly faster than in the dark season. As soon as light hits your skin and retina, you wake up automatically. Sunlight is therefore your natural alarm clock.
The fact that you wake up as soon as it is light outside is also due to the fact that your body produces cortisol. In contrast to the sleep hormone melatonin, the stimulant cortisol stimulates your circulation. The stress hormone is the antagonist, so to speak, and is activated by sunlight. Just as the days and nights are constantly alternating, your body releases melatonin and cortisol to keep the biorhythm in balance.
Nevertheless, it can happen that the melatonin secretion gets mixed up. A falling melatonin level can
- be seasonal
- come through shift work
- caused by jet lag
As soon as your pineal gland releases less of the hormone, your sleep quality and duration of sleep suffer equally, which is why you can get a natural sleep aid with a targeted intake of the sleep hormone melatonin in high-dose preparations, such as ours DEEP SLEEP.
What are the causes of low melatonin levels?
There are many causes of insomnia. It's not just shift workers who suffer from chronic sleep problems for a long time. Exercise, stress, caffeine, and nicotine can also mess up melatonin levels.
It has been proven that people who spend too little or no time outside during the day suffer from it Difficulty sleeping because they don't get enough vitamin D.. However, vitamin D boosts melatonin production. This also explains why visually impaired people often suffer from insomnia. Another cause of sleep problems are certain drugs that inhibit the secretion of melatonin. These include ASA, beta blockers and cortisone.
Did you know that the main cause of problems falling asleep is blue light? Blue light inhibits the formation of melatonin and at the same time ensures an increased release of cortisol. LED lamps, computer screens, flat screen TVs and smartphones are blue light sources that definitely do not belong in the bedroom.
Furthermore, calcification of the pineal gland can disrupt the production of the sleep hormone. This is a completely normal aging process, but it can have a significant impact on your melatonin levels. Statistically, around 40 percent of older people complain of insomnia.
The effect: Melatonin - what influence does it have on the body?
Finally again sleep better? If you are looking to buy melatonin, it can be useful to understand the effects of melatonin first. A study by the Department of Brain and Cognitive Sciences in Cambridge was able to show that a higher amount of melatonin improves sleep and the quality of sleep many times over. It therefore ensures that you sleep much deeper at night and are fit and rested in the morning.1
Scientists were also able to prove in the study that the sleep hormone shortens the time it takes to fall asleep as a natural sleep aid. This positive effect is particularly beneficial for those who cannot fall asleep after going to bed, although they are tired.
If you buy melatonin and want to take it long-term to improve melatonin levels, you will not only benefit from a healthy and deep sleep. The over-the-counter and natural melatonin preparation is characterized by other positive effects.
On the one hand, it works as an antioxidant because the hormone is able to bind harmful substances in your body. On the other hand, the hormone can increase the production of essential enzymes, which in turn produce the antioxidant glutathione. In this way, your cells are doubly protected against oxidative stress and free radicals.
How melatonin protects your mitochondria
Mitochondria are the small power plants in your body that constantly produce energy. Without these tiny cells, you couldn't survive. Mitochondria are particularly rich in melatonin. Unfortunately, so-called reactive oxygen species (ROS) and reactive nitrogen species (RNS) are formed when energy is generated.
These substances are waste products that can damage the DNA of your mitochondria. In the worst case, cell death occurs, which would be fatal for your body. Melatonin helps your cells protect themselves from these waste materials.2
Circadian rhythm: How the sleep hormone influences the phases of sleep
The natural rhythm has not changed in the past thousand years. On the contrary: it is firmly anchored in our body. Your internal clock or the so-called circadian rhythm is also often mentioned.
The biological rhythm is created by the uninterrupted alternation of light and dark. It has always been like this. Roughly speaking, this means that we are awake during the day while we sleep at night. Even animals have an internal clock that follows a special rhythm.
Just as the days and nights alternate, your melatonin level rises and falls. As soon as the light hits your skin and retina, your body releases the stress hormone cortisol, which wakes you up in the morning. During the day, the cortisol level drops again, while your pineal gland stimulates the release of melatonin in the evening hours. A higher melatonin release ensures that you get tired in the evening. As soon as one hormone - no matter which of the two - fades into the background, the other comes to the fore.
But that's not all. Your day-night rhythm is influenced by another hormone: the happiness hormone serotonin, which is activated by sunlight. Then serotonin can be formed in the body. Serotonin, however, is not a hormone that is replaced by our sleep hormone after dark. Rather, it is a preliminary stage of that. How high the production of melatonin ultimately is largely depends on your serotonin level. Fortunately, you can influence your serotonin level by getting as much sunlight as possible during the day so that serotonin can be formed.
A study by the American Academy of Sleep Medicine was able to prove that the release of melatonin can be influenced by sunlight. The longer the subjects were exposed to the sun, the better they could sleep at night. For this reason, sleep disorders and chronic fatigue occur especially in the winter months.3
Buying Melatonin: Why The Hormone Is Important To Healthy Sleep
Those who do a lot during the day have to sleep at night, so that the brain and the body cells can regenerate. Unfortunately, many people's sleep phases are far too short. Most of the time, they go to bed too late, so that they suffer from chronic sleepiness during the day and feel exhausted as a result. On average, however, we have to sleep between six and nine hours to be really rested.
The duration of sleep is less important. Much more important is how deep your sleep is. The quality of sleep is not based on the hours slept - it depends on the frequency and length of the so-called REM phases. The fewer periods of deep sleep you have, the more tired you are.
Chronic sleep disorders can therefore affect your concentration, your immune system and your metabolism. This is proven by studies from Oxford University. American studies by a sleep tracking company even show that the risk of cardiovascular disease increases by 100 percent as soon as you suffer from insomnia for a longer period of time. The risk of developing cancer even increases by 200 percent. 4
As you can see, poor sleep and a disturbed day-night rhythm can seriously affect your health.
How can the pineal gland improve melatonin levels?
Chronic sleep disorders can make you sick at some point. So that your body does not go limp, you should improve the quality of your sleep by making sure that your melatonin secretion increases, for example through
- special foods
- a regular day-night rhythm
- the elimination of interfering light sources
1. Better melatonin levels through foods containing melatonin
Studies have shown that if you get a little more sunlight during the day, you produce more melatonin. But that doesn't work particularly well in every season. You can certainly buy products with melatonin, but you can access foods containing melatonin. Melatonin is a natural hormone that is not only formed in your brain, but also in your digestive tract. This also applies to other hormones. In total, more than 95 percent of all hormones are produced in your digestive tract. This is why it makes perfect sense to eat foods that are rich in melatonin.
Before going to bed, you should above all Eat foods that are high in amino acids (proteins). The protein Tryptophan is particularly sleep-promoting in this regard. Tryptophan is an amino acid that stimulates your melatonin production.
For example, these foods contain a lot of tryptophan:
In this way, your body has plenty of melatonin available. The higher the melatonin level, the faster you can fall asleep and the better the quality of your sleep. If that is not enough, you can still buy supplements containing melatonin.
But watch out: You should avoid carbohydrates four hours before going to bed. According to a study by Sydney University, carbohydrates drive your insulin levels up, so you can take longer to fall asleep At the same time, the REM phases are shortened.5
2. Better melatonin levels through an optimal day-night rhythm
Sleep problems mainly arise when your bedtime changes constantly. To prevent sleep disorders, you should always go to bed at the same time. You can train yourself to sleep well.
If you cannot sleep, you should try to go to sleep at 22.00 p.m. every evening. Because between 22.00 p.m. and 2.00 a.m. your body releases a particularly large amount of the sleep hormone. This is why this phase is often referred to as the “king's sleep”.
A study by the National Cancer Institute at Oxford University even shows that people who work against their biorhythm are at a higher risk of disease.6 This is especially true of shift workers and nurses.
Did you know that your body releases the growth hormone somatropin right after you fall asleep? Somatropin supports your body in the regeneration of body cellsso that your sleep is comparable to an anti-aging program that provides more power in everyday life.
3. What should I look out for if I have trouble sleeping?
For many people, good sleep is also associated with a darkened room. The fact that you have a bad sleep could therefore also be due to one way too bright bedroom lie. Many people don't like the dark, which is why they either turn on a bedside lamp or their smartphone. The problem, however, is that these light sources contain blue light that negatively affects your sleep and melatonin production.7
Blue light keeps you awake because it inhibits the production of melatonin and stimulates the release of cortisolso that your sleep time is extended. Incidentally, this also applies to sunlight in the early morning hours.
Scientists from Harvard University were even able to prove with a study that your sleep also contains significantly fewer REM phases if you do not switch off the light sources. To improve the quality of sleep, you should darken your bedroom better and banish disturbing light.
Buying Melatonin: How To Improve Your Sleep With Diet Supplements
Another way to prevent restless and bad sleep and to improve the quality of sleep are dietary supplements and drugs that contain the sleep hormone - so buy products with melatonin.
Dietary supplements are particularly useful for shift workers or frequent flyers. The additional intake of melatonin, such as capsules, tablets or lozenges, helps you to get into your own biorhythm faster and to sleep better.
You will be able to clearly feel the melatonin effect: As soon as you take the natural melatonin-containing products over a longer period of time, you can fall asleep and sleep through much better as confirmed by a study by the US elite university MIT - even if you want to buy lozenges, capsules or melatonin tablets that only contain 1 milligram of melatonin
Melatonin is a natural sleep aid that ensures a peaceful and deep sleep. In the morning you will not only feel rested and awake, but also feel significantly fitter, so that you can do sports and work more concentrated.
Who Should Buy Melatonin?
The hormone can be bought in the form of capsules, lozenges or tablets and is recommended for anyone who works against their natural biorhythm. These include, above all, professional groups that have an unnatural day-night rhythm, such as:
- Truck driver
- police officers
- taxi driver
They have to be wide awake at night while they have to sleep during the day. Since these professional groups work against their internal clock, they often have to struggle not only with fatigue, but also with stress. However, this combination is not only harmful to health - it is also dangerous because life-threatening errors can occur.
Melatonin dosage: which amount is useful?
The elite American university MIT has confirmed that A low consumption of 0,3 to 1 mg melatonin is already sufficient to significantly improve sleep. In Germany, melatonin is sometimes only up to 1 mg over the counter, although melatonin can in principle also be taken in through a normal diet. In Germany, higher doses of melatonin-containing capsules, lozenges and tablets are only available by prescription. In other European countries and in the USA, you can also buy higher doses of melatonin without a prescription.
According to MIT, consuming such a high amount of melatonin is not necessary to improve sleep. According to the scientists, a higher dose of melatonin can in the worst case lead to a habituation effectbecause the dosage of melatonin goes way beyond your body's natural melatonin level. As soon as you take more than 3 mg of melatonin per day, it could well be that you are awake earlier in the morning because melatonin production in your body starts earlier in the evening and stops earlier in the morning.
Why and when to buy melatonin
Melatonin preparations such as capsules, lozenges and tablets are primarily used to regulate irregular sleep patterns. Melatonin especially helps people who take a long time to fall asleep, as well as people who cannot sleep properly. As soon as this condition becomes chronic, the doctor speaks of sleep disorders and impaired sleep quality.
However, sleep problems have health consequences, so these symptoms can occur:
- physical & mental exhaustion
- Neck and back pain
Those who are constantly tired during the day are also a danger in traffic. Many accidents these days are due to fatigue at the wheel. If you buy tablets, capsules or lozenges with melatonin and take them as a dietary supplement to improve your sleep, you will benefit from further (health) advantages. It also has a positive effect on your sleep.
Melatonin supplements have a stomach-friendly effect, from which people with gastric ulcers caused by Helicobacter pylori or aspirin particularly benefit. Scientists even suggest that taking melatonin capsules and tablets can help with depression and mental disorders.
Buying melatonin: where can I order melatonin?
Basically there are many ways to increase your melatonin levels. If you want to buy the sleep hormone melatonin, you can either buy it with a prescription or without a prescription. But which melatonin is the best?
DEEP SLEEP belongs, for example, to the means that you can get in our online shop without a prescription. In addition to containing 1 mg of melatonin DEEP SLEEP a special extract Passionflower, Hops and lemon balm. In this way we can promote the effectiveness of the capsules. It does not contain any artificial or animal additives, which is why the natural sleep aid is suitable even for vegans.