Melatonin deficiency: why can't you fall asleep and how to fix it

Melatonin is a hormone produced by a pineal gland that regulates the daily rhythm and signals the body when it is time to sleep. Its secretion increases after dark and decreases under the influence of daylight. When the level of melatonin is too low, there are problems falling asleep, frequent waking up and shallow, non -illustrating sleep. Chronic deficiencies lead to constant fatigue, a decrease in concentration and a decrease in mood. In extreme cases, a delayed sleep phase team may develop, in which the natural biological clock is shifted by several hours, which significantly hinders normal social and professional life.

In this article, we will explain what melatonin is and how the internal biological clock works, we will present the symptoms and causes of its deficiency, discuss diagnostic methods, and also propose natural ways to increase the level of hormone. We will describe the principles of supplementation with melatonin: optimal doses, forms and timing of taking, as well as indicate contraindications and possible interactions with drugs. Thanks to this, you will learn how to restore a healthy sleep rhythm in a simple and safe way.

What is melatonin and how does the biological clock work?

Melatonin is formed from the amino acid of tryptophan during several enzymatic reactions in the pineal gland. The key regulator of its secretion is the hypothalamic hypothalamic nucleus, which receives light -retina lighting signals. During the day when there is clarity, the production is inhibited, while after dark it grows, preparing the body for sleep. This mechanism, called the daily rhythm, determines the repeatability of the Sen -Czech cycle. A modern lifestyle, with intensive exposure to blue light in the evening, disturbs this strict synchronization and can lead to the shift of the sleep phase - falling asleep later, and the morning getting up is becoming more and more difficult.

Symptoms of melatonin deficiency - difficulty falling asleep and sleep disorders

The most obvious symptom of melatonin deficiency are problems falling asleep: the mechanism of switching on sleep is delayed, and the evening silencing of the mind turns out to be insufficient. People with deficiency complain of frequent waking up, shallow dream lasting only a few cycles, as well as drowsiness during the day despite the seemingly sufficient length of night rest. This can be accompanied by headaches, irritability, reduced resistance to stress and difficulty with learning or memorization. Over time, the lack of regenerating sleep leads to chronic fatigue, reduced performance and the risk of metabolic disorders.

Causes of deficiency: blue light, stress and shift work

The main factors lowering the level of melatonin include a constant exposure to blue light emitted by phones, tablets and computer screens, which inhibits hormone secretion even at low intensity. Shift work disturbs the natural rhythm of the day -night - the body does not clearly read when it is to produce melatonin, which leads to the dysregulation of the biological clock. In addition, chronic stress, by increasing the level of cortisol, strongly antagonizes the synthesis of melatonin. In the elderly and with neurological disorders, the activity of enzymes responsible for the production of the hormone decreases, which also contributes to the difficulty of maintaining a healthy rhythm of sleep.

Diagnostics: How to measure the level of melatonin?

The most accurate method is to determine melatonin in saliva in the so -called DLMO (DIM LIGHT MELATONIN ONSET), performed in the conditions of minimal lighting, a few hours before the planned sleep. Alternatively, you can examine the level of 6-oh-MS metabolite in a daily urine collection. The result below certain norms confirms the disturbance of daily arrhythmias. Blood measurement is less often used, as this requires precise selection of download time. Diagnosis allows you to distinguish endogenous deficiency from situational interference and choose the best treatment strategy.

Natural methods to increase the level of melatonin

To support the endogenous production of the hormone, it is worth taking care of sleep hygiene: plan fixed times for falling asleep and waking up, avoiding screens emitting blue light at least an hour before bedtime, and using warm-colored lamps in the evening. Morning exposure to natural daylight synchronizes the biological clock and increases melatonin secretion after dark. Relaxation techniques are also useful - meditation, yoga and breathing exercises - which lower cortisol levels. Dietary supplements based on melatonin should be combined with foods rich in tryptophan, magnesium and vitamin B6 (nuts, bananas, pumpkin seeds), which enable the proper synthesis of the hormone.

Melatonin supplementation: doses, forms and timing

Preparations available on the market are tablets, capsules, sachets for dissolution and sublingual sprays. It is recommended to take 0.5–1 mg of melatonin 30–60 minutes before going to bed. If necessary, the dose can be increased to 2–3 mg, but rarely more than 5 mg at a time is used. It is not recommended to exceed 10 mg to avoid the effect of excessive calmness and drowsiness the next day. For people with a delayed sleep phase, the protocols include taking melatonin at a constant time in the evening for several weeks, followed by a break.

Contraindications and interactions

Melatonin is well tolerated, but requires caution in people taking anticoagulants - it may enhance the anticoagulant effect, as well as in patients with autoimmune diseases, because it affects the immune system. It is not recommended to combine with strong hypnotics or alcohol to avoid excessive sedation. Pregnant and breastfeeding women should consult a doctor as there is no clear data on safety during these periods.

FAQ

1. How to recognize melatonin deficiency?

The easiest way is to keep a sleep diary and assess your difficulties in falling asleep and the frequency of waking up. A more accurate method is the determination of melatonin in saliva (DLMO) or its metabolite 6-OH-MS in urine.

2. What lowers the level of melatonin in the body?

First of all, constant exposure to blue light from screens, chronic stress that increases cortisol, and disturbed day-night rhythm as a result of shift work.

3. How to naturally increase melatonin levels?

By practicing good sleep hygiene: consistent sleep and wake-up times, avoiding screens before bed, exposure to daylight in the morning, and relaxation techniques that lower cortisol levels.

4. What doses of melatonin are safe?

Most often, 0.5–1 mg 30–60 minutes before bedtime; 2–3 mg if necessary. Do not exceed 10 mg at one time to avoid excessive drowsiness the next day.

5. Is melatonin addictive?

Melatonin does not cause physical dependence or tolerance, but excessive and long-term use may impair the natural production of the hormone. Periodic supplementation and consultation with a doctor are recommended.

Sources

• Sleep Foundation, "Melatonin Dosage: How Much Should I Take?"
• National Institutes of Health, "Melatonin: Uses, Side Effects, and Interactions."
• Cleveland Clinic, “Melatonin: How Much Should I Take for a Good Night’s Rest?”
• MedlinePlus, "Melatonin".
• PubChem, "Melatonin Compound Summary".