Melatonin hormone: its benefits and natural sources for improving sleep

Good sleep is a cornerstone of overall health and well-being, and the hormone melatonin a pivotal role in achieving this vital balance. With the fast pace of modern life and increased exposure to digital screens, understanding how this hormone works and its sources has become crucial for ensuring the well-being of both body and mind.

What is the melatonin hormone and how does it work?

According to the Gulf Health Council , melatonin is a hormone naturally secreted in the brain, specifically by the pineal gland. Its primary function is to regulate internal (biological) clock, which controls sleep-wake cycles.

Scientifically, melatonin secretion is linked to darkness; its levels begin to rise in the blood at sunset, signaling to the body that it's time to relax and sleep, while its production decreases with the onset of daylight to help the body wake up. This delicate balance is what gives humans a peaceful and deep sleep.

The importance of melatonin and its health effects

Melatonin's role extends beyond simply inducing sleepiness; it also boosts the immune system and acts as an antioxidant. A deficiency or disruption in the secretion of this hormone, caused by staying up late or exposure to blue light, can lead to health problems beyond insomnia, including chronic stress and poor concentration.

In some medical conditions, melatonin is used as a dietary supplement in specific doses to treat sleep-related , such as chronic insomnia, sleep disorders in children, or to relieve the symptoms of jet lag.

Natural sources of melatonin

Before resorting to supplements, melatonin levels in the body can be boosted through diet. This hormone is found in varying amounts in many foods, most notably:

• Cow's milk: Drinking a glass of warm milk before bed is an old, scientifically based healthy habit.
• Eggs: A rich source of protein and melatonin.
• Fruits: especially grapes, strawberries, and sour cherries, which are among the richest sources.
• Nuts: such as almonds, walnuts, and pistachios.
• Fatty fish: such as salmon and tuna.

When should you consult a doctor?

Despite its benefits, some people may experience severe sleep disturbances requiring medical intervention. Experts emphasize the importance of consulting a doctor before starting melatonin supplements to discuss the following points:

• Drug interactions: Melatonin may interfere with blood thinning medications, diabetes medications, or immunosuppressants.
• Allergies: Make sure there is no allergic reaction to the supplement's ingredients.
• Special cases: such as during pregnancy and breastfeeding, where extreme caution must be exercised.
• Permissions and Dosages: Ensure that you use authorized supplements at safe doses to avoid side effects such as headaches or dizziness.