Melatonin or N-acetyl-5-methoxytryptamine is a neuro-hormone essential in your circadian cycle. It is thanks to this molecule discovered in 1958 by Aaron B. Lerner at Yale University (USA) that your biological clock knows it's time for you to go to sleep...

As soon as daylight begins to wane, the pineal gland or epiphysis in your brain secretes melatonin, which is designed to prepare your body to sleep Its peak of secretion is in the middle of the night between 2 and 4 am.

Why is it that as soon as the light dims, the pineal gland reacts? Because the optic nerves are directly connected to it. Note that blind people often have difficulty falling asleep...

Factors inhibiting melatonin production.

Melatonin does not store. It is produced from nightfall by the pineal gland from an amino acid, tryptophan(also a precursor of serotonin).

The first factor to prevent melatonin production is natural or artificial light. The photoreceptor cells of the retina, the menalopsin ganglion cells, are sensitive to blue light. Whether it comes from urban lighting, television screens, computer screens, smartphones, tablets or game consoles, this light is imbued with a bluish radiation, invisible to the naked eye, but which completely short-circuits the production of melatonin. That's why it's strongly discouraged to spend your evening in front of a screen for people insomniacs or who have difficulty falling asleep.  

As mentioned in the article on the circadian cycle, "a few years ago, it was thought that 1000 lux was needed to disrupt the biological clock, whereas 10 lux is enough to stop the secretion of melatonin . 10 lux is the light of a candle! "

Second, alcohol and tobacco are excitants that interfere with the proper synthesis of melatonin by the pineal gland.

It is also good to know that certain medications such as anxiolytics, aspirin, ibuprofen, some beta-blockers, non-steroidal anti-inflammatory drugs , calcium antagonists interfere with the proper production of melatonin.

Electromagnetic fields are said to impactthe functioning of the pineal gland. Thus, antenna-relay, cell phone near the bed, electrical appliances (alarm clock) would affect its operation.

When to supplement with melatonin

• If you are slow to fall asleep, your night is not restful and you doze off during the day, supplementation can help you improve your sleep.
• In the case of professions with shifting hours and/or to remedy the effects of jet lag when traveling abroad, taking melatonin can help you find it easier sleep.

It is important to note that supplementing with melatonin does not interfere with the natural production by the pineal gland. There is therefore no effect of addiction or "muddy" feeling when waking up, unlike sleeping pills.

The recommended dose is 1mg per day to be taken 30 minutes before bedtime.

Have a healthy lifestyle.

Supplementing with melatonin is only worthwhile if an overall healthy lifestyle accompanies it.

First, having a daily routine helps to calibrate your internal body clock.

Second, tryptophan is an essential amino acid and is only provided by food. It is therefore advisable to eat bananas, dark chocolate, red meat, poultry, eggs, legumes and fish and to avoid all stimulants (sugar, alcohol, cigarettes, coffee, tea).

Limit your exposure to artificial light in the evening. Prefer a subdued and indirect lighting.

Also, limit your time spent behind screens. Their impact is considerable even if you are not necessarily aware of it.

Along with this, meditation, cardiac coherence Or any other technique that makes it possible to make reduce stress are to be considered in order to promote a good synthesis.

Melatonin is an essential hormone for the proper functioning of the sleep/wake cycle. Nowadays, this molecule replaces more and more sleeping pills. It is equally effective, natural and without addiction or side effects. If you feel concerned, consult your doctor who will be able to guide you because only he or she can determine if there are any underlying causes to your sleep problems. Then, if you are interested in a holistic approach to natural health, a naturopath can advise and accompany you.