Melatonin

English Name: Melatonin

Scientific Name: N-Acetyl-5-Methoxytryptamine

Type: Hormone

What is Melatonin?

Melatonin is a natural hormone produced by the pineal gland in the brain. It regulates the body’s internal clock, helping to control sleep-wake cycles. Known as the “sleep hormone,” melatonin levels naturally rise in the evening, promoting feelings of drowsiness and preparing the body for sleep. Some may decide to take melatonin supplements, which are often used to address sleep-related issues, such as insomnia or jet lag. These supplements mimic the body’s natural melatonin production, supporting the restoration of healthy sleep patterns.

What are the benefits of Melatonin?

Improves Quality of Sleep

Melatonin's primary role is to regulate the sleep-wake cycle, circadian rhythm, and promote better sleep quality. It signals to the body that it's time to sleep by binding to receptors in the brain. This can be particularly helpful for individuals with insomnia, especially those who have difficulty falling asleep—sleep-onset insomnia. Studies have shown melatonin can reduce sleep latency—the time it takes to fall asleep—increase total sleep time, and improve sleep efficiency. 

Supports Jet Lag Recovery

Jet lag occurs when traveling across multiple time zones, disrupting the body's internal clock. Melatonin can help resynchronize the circadian rhythm with the new time zone. Taking melatonin at bedtime in the new time zone can signal to the body to adjust its sleep-wake cycle. People have found it most effective when taken at the appropriate time in the destination time zone, not before or during travel.

Reduces Anxiety

Melatonin has calming effects and can help reduce anxiety, particularly in specific situations. It may be helpful for managing general anxiety by promoting relaxation and reducing overthinking before sleep, allowing you to have an easier time unwinding for a restful night's sleep. 

Supports Immune Function

Melatonin has immunomodulatory effects, meaning it can influence the immune system. Along with the immunomodulatory effects, it has antioxidant properties that can help protect cells from damage, which may indirectly support immune function.

Promotes Healthy Skin

As mentioned above, melatonin has antioxidant properties, which can also be beneficial for skin health. It can contribute to skin health by neutralizing free radicals that can cause skin aging and damage. 

Aids in Hormonal Balance

A naturally produced hormone in the body, melatonin interacts with the endocrine system and influences the production of other hormones. Its role in regulating the sleep-wake cycle is closely linked to hormonal balance, as sleep disturbances can impact hormone levels. This makes it particularly useful for women experiencing sleep problems related to menstrual cycles or perimonpause, where fluctuating hormones can disrupt sleep.

Improve Mood & Depression*

The relationship between melatonin, sleep, and mood is complex. By improving your sleep quality, melatonin can indirectly have a positive impact on mood. Some research suggests it might be helpful for seasonal affective disorder (SAD), a type of depression linked to changes in seasons and light exposure, as melatonin production is influenced by light. 

However, melatonin is not a primary treatment for depression. It's crucial to consult with a healthcare professional for appropriate diagnosis and treatment of depression or any mental health condition. If you (or someone you know) is struggling with depression or thoughts of self-harm, please reach out for help. You can contact the 988 Suicide & Crisis Lifeline by dialing 988, or text HOME to 741741 to connect with the Crisis Text Line.

How does Melatonin work in your body?

Melatonin works by signaling to your body that it’s time to prepare for sleep. It helps decrease alertness and promotes a sense of drowsiness, allowing your body to transition into sleep more naturally. When melatonin levels are in balance, the body follows a predictable sleep-wake cycle that enhances both the quantity and quality of rest.

As a supplement, melatonin can be taken to boost the body's natural production or to help reset the circadian rhythm, especially in situations where sleep patterns have been disrupted. Melatonin's ability to synchronize biological rhythms makes it a valuable tool in supporting healthy sleep and overall well-being.

Resources:

1. The Johns Hopkins University, The Johns Hopkins Hospital, and Johns Hopkins Health System. (n.d.). Melatonin for Sleep: Does It Work?. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work 

2. The Mayo Staff. (2023, August 10). Melatonin. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071