When darkness falls and you start to feel sleepy, it’s because there’s a little hormone that kicks in to help you relax for the day and get some well-deserved rest.
Melatonin is a hormone produced by the pineal gland in the brain and is crucial for regulating our body’s circadian rhythms. These are the 24-hour cycles that our body’s internal clock works to tell us when it’s time to sleep and when it’s time to wake up.
Dr. Lafina Diamandis, holistic GP and consultant at W-Wellbeingthe UK’s first expert-led wellbeing platform, told Yahoo UK: “Melatonin is key to regulating your body’s sleep cycle. The body produces melatonin just after dark, which signals the brain that It’s time to sleep.
“Melatonin levels peak in the early morning hours before returning to normal levels during the day.” The hormone also “promotes relaxation and drowsiness and reduces the time it takes to fall asleep, known as sleep latency,” he adds.
Although melatonin is a natural hormone, supplements containing the hormone have increased in popularity in recent years.
It turns out that research shows that millions of people in the UK don’t get enough sleep. Although the NHS states that adults need an average of seven to nine hours of sleep, it has been reported that 60% of Brits don’t sleep more than six hours to sleep at night.
The role of melatonin
Melatonin’s responsibility in helping us sleep and wake up makes it an extremely important hormone. Not getting enough sleep has been linked to a range of health problems, including heart disease, type 2 diabetes, obesity and even some types of cancer.
Lisa Artis, Deputy CEO of Simbacharity partner, The charity of sleepsays, “Understanding the science behind sleep and melatonin reveals our body’s intricate rhythms. By recognizing these mechanisms, we can adopt strategies to address sleep interruptions and fully embrace the joys of summer without sacrificing our essential rest. “
However, exposure to light can interfere with melatonin production, so looking at screens before bed or sleeping in a bright environment can contribute to poor sleep.
When the body’s production of melatonin is disrupted, it can sometimes cause sleep problems in some people. In these cases, melatonin supplements or tablets can help – but they must be used correctly.
In the UK, melatonin tablets are mainly used to treat sleep problems such as insomnia for short periods of time. According to National Health ServicePrescription tablets help increase the body’s natural supply of melatonin to help you fall asleep faster and ensure you are less likely to wake up during the night.
Dr Diamandis advises: “Melatonin supplements are a prescription medicine in the UK licensed for use in adults over 55 years of age. Melatonin can help reduce sleep latency (time needed to fall asleep) and regulate sleep disorders.
“Short courses of melatonin are also licensed for use in jet-lag. It is possible to buy melatonin without a prescription in some countries, but I advise against taking it without medical advice as it can be harmful if not taken for the right reasons.
“Most sleep problems can be resolved with healthy sleep habits, stress reduction techniques, and a form of therapy called CBTi (cognitive behavioral therapy for insomnia).
“If you are having trouble sleeping, it is important to consult a qualified and experienced professional who can thoroughly assess your sleep problem, advise whether melatonin is right for you, and discuss the risks and benefits of treatment.”
Do I lack melatonin if I can’t sleep?
If you find it difficult to sleep or get enough sleep, a lack of melatonin may not be to blame. Instead, most sleep problems are lifestyle-related, says Dr. Diamandis.
“Melatonin is a very ‘shy’ hormone, highly sensitive to the environment and its production can be interrupted by cortisol, the ‘stress hormone’, which is released when we need to be awake”, she explains.
“Lifestyle factors such as stress and anxiety, shift work and bright light from screens promote higher cortisol levels at night, which can make it very difficult to fall asleep. That said, melatonin production declines with age and is implicated in some medical conditions. “
How do I increase melatonin levels?
Artis shares her top tips on how to increase your melatonin levels if you think it could help you sleep easier:
Follow a sleep schedule: “Consistency is the golden rule when it comes to getting quality sleep. Train your body to sleep by going to bed and waking up at the same time every day. Yes, even on the weekends! This helps regulate your body clock internal, making it easier to fall asleep and wake up feeling refreshed.”
Create a happy bedroom environment: “Transform your bedroom into a sleeping haven by banishing any unwanted light. Opt for blackout curtains or invest in some temporary blinds to keep your space as dark as possible. For an added touch of luxury, add a silk eye mask to block any irritating rays.”
Ditch the screens: “We know it’s tempting to scroll through your phone or watch your favorite show before bed, but blue light can wreak havoc on your sleep cycle, especially if you’re using these devices in bed. Why not give your eyes a break and turn off all screens at least an hour before hitting the hay. Your body will thank you for it!”
Keep well: “Don’t let sweltering summer nights ruin your sleep. Help your body stay cool by investing in bedding with temperature-regulating properties, like Simba’s Summer Hybrid® duvet.”
Consider melatonin supplements: “Sometimes even the best sleep habits need a little extra support. If you’re still struggling to catch those Z’s, consider talking to your doctor about melatonin supplements. Remember, always consult a professional before adding any new supplement to your routine.”
Smart Bedtime Snack: “Did you know that certain foods can naturally increase your melatonin levels? Load up on cherries, grapes, tomatoes, and nuts to give your body the melatonin it needs for a restful night’s sleep.”
Practice relaxation techniques: “Say goodbye to restless nights and hello to relaxation. Incorporate calming activities like reading, taking a hot bath, or practicing yoga and meditation into your bedtime routine. Not only will these activities help you relax, but they will also stimulate melatonin production, making easier to dive into dreamland.”
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