Tom Nikkola | VIGOR Training

Melatonin: The Complete Guide to Improved Sleep and Beyond


Listen Later

You've probably heard the buzz about melatonin. Whether it's your neighbor who swears it's the secret to their sound sleep or the endless articles touting its myriad health benefits, melatonin is having a moment. And for a good reason. It's a crucial component of your circadian rhythm, which not only regulates sleep but most aspects of your health.
Though I've titled this post as a "complete guide," it's written for the average person who's interested in improving their health without needing to delve too deep into scientific research. For those who enjoy reading research, I strongly recommend reading Is Melatonin the “Next Vitamin D”?: A Review of Emerging Science, Clinical Uses, Safety, and Dietary Supplements. Some friends and colleagues are the authors, and I don't know that I've ever come across such a comprehensive publication about this hormone.
As for this article, I'll get deep enough for you to appreciate melatonin's role in your health and provide enough answers that you should be able to share its value with friends and family when the topic comes up.
What is Melatonin?
Melatonin is a hormone, a chemical messenger in your body. Produced primarily in your pineal gland—a tiny organ in your brain—melatonin is your body's natural "sleep hormone."Reiter, R. J., Tan, D. X., Kim, S. J., & Manchester, L. C. (2014). Melatonin: A multitasking molecule. Progress in Brain Research, 181, 127–151.
But it's is more than just a sleep hormone; it's a fascinating chemical. Officially known as N-acetyl-5-methoxytryptamine, melatonin has a specific structure that allows it to easily cross cell membranes and even the blood-brain barrier.Zisapel, N. (2018). New perspectives on the role of melatonin in human sleep, circadian rhythms, and their regulation. British Journal of Pharmacology, 175(16), 3190–3199. This unique trait is what enables it to have such widespread effects on the body.
While your body produces its own melatonin, you can also find it in certain foods like cherries, grapes, and tomatoes.Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition, 51(8), 909–916. Some people opt for melatonin supplements, which usually come in pill or liquid form, to help them get the full range of its benefits.
So, how does melatonin help you sleep? Think of it as the conductor of your body's biological orchestra. As evening approaches, levels rise, telling your body to lower its temperature and prepare for rest.Lewy, A. J., Wehr, T. A., Goodwin, F. K., Newsome, D. A., & Markey, S. P. (1998). Light suppresses melatonin secretion in humans. Science, 210(4475), 1267–1269. It essentially sets the stage for a good night's sleep by working in sync with your body's natural circadian rhythm.
Health Benefits of Melatonin
If there's one thing melatonin is famous for, it's sleep. Supplementing with it can help you fall asleep faster and even improve the quality of your sleep.Ferracioli-Oda, E., Qawasmi, A., & Bloch, M. H. (2013). Meta-analysis: Melatonin for the treatment of primary sleep disorders. PLOS ONE, 8(5), e63773. While it's not a one-size-fits-all solution, it's a go-to for many who struggle with sleep issues.
Melatonin works by influencing your body's internal clock. It encourages the physiological changes needed for sleep, such as muscle relaxation and lowered body temperature.Zisapel, N. (2018). New perspectives on the role of melatonin in human sleep, circadian rhythms, and their regulation. British Journal of Pharmacology, 175(16), 3190–3199.
Dosage can vary, but a common starting point is around 1 to 3 mg about 30 minutes before bedtime. However, it's always wise to consult with a healthcare provider for personalized advice.Auld, F., Maschauer, E. L., Morrison, I., Skene, D. J., & Riha, R. L. (2017).
...more
View all episodesView all episodes
Download on the App Store

Tom Nikkola | VIGOR TrainingBy Tom Nikkola | VIGOR Training

  • 4.9
  • 4.9
  • 4.9
  • 4.9
  • 4.9

4.9

37 ratings