Melatonin – The ‘Hormone of Darkness’ improves quality of sleep
Melatonin has been known as the ‘hormone of darkness’ as its synthesis and secretion are controlled by light/dark cycles, i.e., its production decreases during daytime and increases at night. Earlier, it was considered that Melatonin is exclusively produced by the pineal gland, but it is found in a large variety of foods also.
Melatonin
has been reported to improve sleep efficiency. Melatonin may help increase total sleep time, relieve daytime fatigue associated with
jet lag, reset the body’s sleep-wake
cycle; and reduce the time it takes
to fall asleep in people with delayed sleep phase syndrome. It was found
that eating melatonin-rich foods could assist sleep. [1]
Melatonin
exhibits many bioactivities, such as antioxidant activity, anti-inflammatory
characteristics, boosting immunity, anticancer activity, cardiovascular
protection, anti-diabetic, anti-obese, neuroprotective and anti-aging activity.
[1] Despite all the preceding properties and benefits, Melatonin is most
popular as a sleep aid and for jet lag.
Exogenous
melatonin, as both prescription and over the counter pills/tablets, has become
one of the most
frequently requested non-prescription sleep aids due to its
regulator role in the internal timing of biological rhythms, including
promotion/regulation of sleep.
Melatonin
is marketed to help promote total sleep time. Importantly, melatonin has been
shown to serve as a mediator between the thermoregulatory and arousal system in
humans, such that exogenous
administration
of melatonin during the day can result in sleepiness in association with
reduced core
temperature
[2].
Some
studies have shown that supplemental melatonin can increase sleep propensity,
although it may
not be as
effective as prescription sleep medications. A natural sleep aid with limited
side effects would be far more advantageous than a prescription sleep drug with
frequent and/or rare, unexpected side effects.
Melatonin
administration has 3 physiologic effects:
1)
promotion of sleep onset
2) maintenance
of sleep and
3)
phase-shifting of circadian rhythms - and the diurnal rhythm in melatonin
itself [2]
Melatonin
has a distinct daily secretion rhythm that
is determined by the sleep-wake and light –
dark cycles. Night time exposure to bright lights phase shifts the human
circadian rhythms (core temperature, cortisol and melatonin) with a maximal
effect occurring in early morning when the nadir in the body’s core temperature
is achieved. Administration of melatonin has an opposite effect in that
melatonin can reduce or completely block
the phase shift alterations in circadian rhythms induced by bright light.
Apart the
day-night variations in Melatonin levels, there is a distinct age-related
variation in Melatonin levels during a person’s lifetime. Night time Melatonin
levels are low during the first 6 months of life. It then rises to reach a peak
at 1-3 years and is followed by a huge drop in the age group 15-20 years. Then
follows a gradual decline of night time Melatonin, after adulthood until 70-90
years of age.[1]
Since the
secretion of endogenous Melatonin decreases after childhood, increasing dietary
consumption is a good option. Walnuts, grapes, oranges, pineapples and bananas
are some fruits which help to increase the serum levels of Melatonin.
Considering the overall benefits of Melatonin supplementation may be useful for
a healthy life, when combined with exercise and a balanced diet.
Prolong Youth by leading
an ‘enlightened and balanced life’
Ref 1:
Meng X et al, Nutrients 2017, 9, 367; 1-64
Ref 2:
Costello et al. Nutrition Journal 2014, 13:106
Disclaimer
Body
Satva Essentials’ Team has taken maximum care to ensure authenticity of the
information provided, by sourcing from reputed medical journals and books. Body
Satva Essentials’ Team urges members to seek professional advice before
commencing any regimen of diet, exercise and medication.
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