Melatonin: Benefits for Sleep, Skin & Health

What is Melatonin?

Melatonin is a hormone primarily produced by the pineal gland in the brain. It regulates the sleep-wake cycle (circadian rhythm) and plays a crucial role in maintaining healthy sleep patterns. Beyond sleep, melatonin also acts as a powerful antioxidant, supporting immune function, brain health, and even skin repair.

How and When Does the Body Produce Melatonin?

Melatonin production is influenced by light exposure:

• Darkness triggers the pineal gland to release melatonin, usually around 9 PM to 10 PM, peaking between 2 AM and 4 AM.
• Light exposure (especially blue light from screens) suppresses melatonin, disrupting sleep.
• Age affects production—melatonin levels decline with age, which is why older adults often struggle with sleep.

What Happens if Melatonin is Low?

Low melatonin can lead to:

1. Sleep Disorders

• Insomnia
• Fragmented sleep
• Delayed sleep phase disorder

2. Weakened Immune System

• Increased susceptibility to infections
• Poor inflammatory response

3. Accelerated Aging & Skin Damage

Melatonin is a potent antioxidant that protects skin from UV damage and oxidative stress.

Low levels may lead to:

• Premature wrinkles
• Poor skin repair
• Increased sensitivity to environmental damage

4. Mood Disorders

• Anxiety, depression, and seasonal affective disorder (SAD) are linked to melatonin imbalance.

5. Increased Risk of Chronic Diseases

• Poor sleep is associated with higher risks of diabetes, heart disease, and neurodegenerative disorders like Alzheimer’s.

Natural Ways to Boost Melatonin

1. Diet: Foods Rich in Melatonin or Its Precursors

• Tart cherries (one of the best natural sources)
• Walnuts, almonds, and pistachios
• Bananas (contain tryptophan, a melatonin precursor)
• Oats, rice, and barley
• Tomatoes, olives, and grapes

2. Lifestyle Adjustments

• Reduce blue light exposure (avoid screens 1-2 hours before bed).
• Sleep in complete darkness (use blackout curtains).
• Maintain a consistent sleep schedule.
• Exercise regularly, but avoid intense workouts close to bedtime.

3. Herbs & Natural Supplements

• Chamomile tea (contains apigenin, which promotes relaxation).
• Valerian root (improves sleep quality).
• Lavender oil (aromatherapy reduces stress and enhances sleep).

Melatonin Supplements: Types and Safety

1. Types of Melatonin Supplements

• Immediate-release (best for falling asleep).
• Extended-release (helps with staying asleep).
• Sublingual tablets (faster absorption).

2. Dosage & Duration

• Start with a low dose (0.5 mg to 3 mg) 30-60 minutes before bed.
• Short-term use (1-3 months) is generally safe.
• Ashwagandha – An adaptogen that lowers cortisol.
• Long-term use should be supervised by a doctor.

3. Potential Side Effects

• Drowsiness, dizziness, or headaches.
• Hormonal fluctuations (especially in high doses).
• Not recommended for pregnant women or autoimmune patients without medical advice.