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Was ist Melatonin?

Melatonin is a hormone produced by our body. Melatonin levels rise gradually a few hours before bedtime and signal the body to prepare for the upcoming night. In this way, melatonin can shorten the time it takes to fall asleep. 

Studies have shown that taking melatonin can improve sleep for shift workers or people suffering from jetlag. It is also recommended for treating REM sleep disorders, a condition that mainly affects older adults and can cause unusual and intense movements during sleep.

Wie steuert Melatonin den Schlaf-Wach-Rhythmus?

Melatonin is an important component of our internal clock that regulates the natural day-night rhythm, the so-called circadian rhythm. Certain molecules in the pigment cells of the eye convey information about light levels to cells in the Zwischenhirn (in the so-called Zirbeldrüse). 

When it gets dark, melatonin secretion increases, making us sleepy and helping us fall asleep. That is why many people feel tired earlier in winter or in dark rooms. However, when the sun rises and light enters the room, melatonin production stops. 

Besides its role in falling asleep and waking up, melatonin also influences other important physiological processes such as regulation of the immune system and possibly even mood. Additionally, melatonin plays a role in the function of the sexual organs.

A normal melatonin production leads to tiredness and relaxation at the end of the day. A disturbed melatonin production can cause sleep problems and disorders that impair the body's night-time recovery. A melatonin deficiency or excess can also negatively affect many other metabolic processes and organ functions.

Wie wird Melatonin im Körper gebildet?

Melatonin is produced in the Zirbeldrüse in the Zwischenhirn. Light-sensitive molecules in the eye are activated in darkness and signal the Zirbeldrüse to produce melatonin.

Melatonin is synthesized from serotonin, a neurotransmitter often referred to as the happiness hormone. To ensure enough serotonin is available for melatonin production, the amino acid L-tryptophan is required. Therefore it is important to keep serotonin levels during the day at a normal level, which can be supported by daily sun exposure, regular exercise and a balanced diet.

Wie lange bleibt Melatonin im Körper?

The residence time of melatonin in the body is relatively short, with a half-life of 20 to 40 minutes. The half-life indicates how long it takes for half of an ingested dose to be metabolized and eliminated by the body.

If a tablet with delayed melatonin release is taken, one may feel more tired upon waking, especially if less than eight hours of sleep were obtained. Taking a tablet with immediate release or a chewable tablet, on the other hand, may help one fall asleep faster and feel more refreshed upon waking.

Wie sinnvoll ist die Einnahme von Melatonin?

Whether taking melatonin is worthwhile depends on various factors. Melatonin plays an important role in regulating the day-night rhythm and is often promoted as a sleep aid. It is also available over the counter in various forms such as capsules, pills, sprays and teas.

Melatonin, as an antagonist to the stress hormone cortisol, is important for healthy sleep. It helps to slowly wind down the body and prepare it for the night. Crucial, however, is the cause of sleep problems. In people who produce too little melatonin and therefore suffer from difficulties falling asleep, melatonin supplements can be helpful.

It is important to note, however, that melatonin does not help all people with sleep problems. In some individuals, other causes such as stress, inner restlessness, illness or medication are present, and taking melatonin does not resolve these issues.

The risks and side effects of melatonin should also be known. An overdose can cause nausea, and long-term use can lead to undesired effects such as nightmares, nervousness and possibly liver and kidney damage. Therefore, taking melatonin is not a long-term solution for sleep problems and should be done under medical supervision.

Wie man die Melatoninproduktion natürlich anregt: nützliche Tipps

• Turn off electronic devices in good time. They should be switched off at least one hour before bedtime, as the blue light from these devices can disrupt nocturnal melatonin production. 
• Ensure a good sleep environment. Wear a sleep mask to block disruptive light and, if necessary, use earplugs to reduce disturbing background noise. Use air conditioning or a fan to maintain a comfortable bedroom temperature.
• Avoid intense physical activity in the evening. Try moderate exercise instead, such as easy aerobic jogging.
• Sleep sufficiently (7–8 hours per night).
• Ensure good bedroom ventilation and avoid overheating.
• Keep regular sleep times by going to bed and getting up at the same time.
• Avoid excessive consumption of caffeinated and alcoholic beverages in the evening, as they can disturb sleep.
• Eat foods that contribute to serotonin formation, such as fish and nuts.
• Consume before bedtime foods that naturally contain melatonin, such as pistachios, cranberries, cherries or milk.
• Spend as much time outdoors as possible during the day, as this helps regulate the natural day-night rhythm.
• Go for a walk or jog early in the morning at sunrise to synchronise your daily rhythm, especially if you spend most of the day indoors. Morning sunlight helps set the internal clock to the day rhythm.

Melatonin plays a decisive role in regulating our sleep-wake rhythm. Through a balanced diet and appropriate sleep habits we can promote the natural production of this hormone and thus contribute to restorative sleep. Pay attention to a conscious lifestyle to benefit from healthy sleep in the long term.