Ever wonder why our body is attuned to falling asleep at night and waking up in the morning? The answer lies in the fact that our natural sleep-wake cycle is influenced by a hormone we produce called melatonin. Melatonin levels are lowest during the day and highest at night. \u00a0Melatonin levels stay elevated while we sleep, helping us enter deeper stages of rest and wake up feeling refreshed and restored.<\/p>\n
In this article, we will discuss melatonin, how it induces sleep, and how we can prevent its reduction. We will also discuss the steps to a natural and healthy bedtime routine for better sleep quality.<\/p>\n
Melatonin\u00a0is produced by the pineal gland, a pea-sized gland located just above the center of the brain. When it gets dark, the pineal gland\u00a0is activated and starts producing melatonin. This gradually diminishes your alertness and enhances sleep onset.<\/p>\n
The pineal gland\u00a0is affected by a special center called the Suprachiasmatic Nucleus (SCN), which works like an internal clock. The SCN is located in the hypothalamus part of our brain. This part has a direct connection with the retina through a nerve pathway. When the eye perceives darkness or light, it triggers the nerve pathway to send signals to the SCN. The SCN initiates signals to other parts of the brain controlling functions like blood pressure\u00a0and body temperature\u00a0which affect our sleep patterns.<\/p>\n
SCN delays the release of melatonin\u00a0until a few hours after the eye perceives darkness. It is essential for the eye to perceive darkness before the pineal gland\u00a0starts producing melatonin, which is vital for sleep.<\/p>\n
Melatonin\u00a0is often referred to as the \u201cDracula hormone\u201d because it is produced only when it is dark. Despite the pineal gland\u00a0being activated, melatonin\u00a0levels do not increase if you are not in a dark or dimly-lit area. Apart from sunlight, even bright lights from a lamp or blue and green lights from electronic devices suppress melatonin production. Levels of melatonin\u00a0in your bloodstream determine your body’s preparedness to sleep. A healthy supply of melatonin\u00a0is essential to diminish your alertness and sleep better. Its absence wreaks havoc on your sleep cycle.<\/p>\n
To ensure healthy melatonin production, keep the bedroom dark or dimly lit. The presence of light may hamper melatonin production. We have to be mindful of our bedroom ambiance to ensure that it supports a healthy sleep system. Keep light-emitting devices away from the bedroom since blue light exposure can suppress melatonin production.<\/p>\n
When you travel across time zones, your natural sleep-wake cycle\u00a0is disturbed because the normal timing of exposure to light is disrupted. Melatonin production\u00a0does not follow its natural course and you feel jetlagged. You are either excessively sleepy or suffering from wakefulness at odd hours. Sometimes, to beat the effects of jetlag\u00a0and adapt to the new time zone\u00a0people take melatonin supplements.<\/p>\n
Since the factory-made, synthetic melatonin is not regulated by the Food and Drug Administration (FDA), there is no monitoring of the amount of melatonin in these dietary supplements. A\n