Melatonin, also known as the sleep hormone, plays an important role in regulating our sleep-wake cycle. Melatonin levels in the blood vary throughout the day and night. It rises in the evening, causing drowsiness, and peaks between 2 and 4 a.m. before declining, triggering awakening.
The pineal gland in the brain produces melatonin from serotonin, known as the happiness hormone. Darkness stimulates melatonin production, while light inhibits it. However, dark winter days can lead to sleep disturbances because hormone production is not sufficiently suppressed, which can cause drowsiness or depression.
Melatonin as a dietary supplement and its effects
Melatonin has been proven effective in dietary supplements. The European Food Safety Authority (EFSA) confirms its ability to shorten the time it takes to fall asleep when the supplement contains 1 mg of melatonin per serving taken shortly before bedtime. It has also been shown to help relieve jet lag when at least 0.5 mg per serving is taken before bedtime on the first day of travel and daily thereafter.
The importance of sleep
Good sleep is essential for the body's recovery after training and influences physical performance and muscle building. Different sleep cycles, consisting of different sleep phases, influence physical performance and appearance.
Scientific studies show that adequate sleep improves physical performance. For example, basketball players have been found to have improved sprinting performance and greater shooting accuracy after extended sleep. Sleep deprivation can also affect body weight and impair muscle development. Stress at school, work, and family contribute to sleep problems.
Optimizing sleep and managing melatonin
A darkened bedroom creates an optimal sleep environment, while avoiding blue light from devices like smartphones before bedtime promotes melatonin production. Caffeine in the second half of the day can disrupt sleep, so a caffeine-free pre-workout supplement may be an alternative.
The purchase and use of melatonin
Melatonin is available both as a prescription drug and as an over-the-counter supplement. It is advisable to take melatonin for sleeplessness, shift work, or jet lag. The dosage and timing of administration vary depending on the goal.
Side effects and contraindications of melatonin
Short-term and occasional use of melatonin generally has no side effects, but in rare cases, difficulty concentrating, drowsiness, and other symptoms may occur. It is important not to exceed the stated dosage and to seek medical advice, especially if taking other medications at the same time or in special situations such as pregnancy or breastfeeding.
