As soon as one has difficulty falling asleep, doctors and pharmacists suggest melatonin supplementation. What is melatonin or N-acetyl-5-methoxytryptamine? Melatonin is the famous sleep hormone. Zoom on this natural molecule that rhythms your sleep/wake cycle. 

La mélatonine, une hormone indispensable pour trouver le sommeil

The melatoninis an essential neuro-hormone in your circadian cycle. It is thanks to this molecule discovered in 1958 by Aaron B. Lerner at Yale University (USA) that your biological clock knows when the sandman should come by...

Comment la mélatonine agit-elle ?

As soon as daylight begins to wane, the pineal gland or epiphysis that sits at the heart of your brain begins to secrete melatonin. This is to prepare your body for sleep: bodily functions begin to slow down, body temperature begins to drop...

Its peak secretion is in the middle of the night between 2 and 4 am. Why is it that as soon as the light dims, the pineal gland reacts? Because the optic nerves are directly connected to it. This is the reason why people with blindness often have difficulty falling asleep...

Qu'est-ce qui bloque la production de mélatonine ?

Important fact: melatonin is not stored. It is produced as soon as night falls by thepineal gland from an amino acid, tryptophan (also a precursor of serotonin). 

1. La lumière naturelle et artificielle

Indeed, the photoreceptor cells of the retina (melanopsin ganglion cells) are sensitive to blue light.

Whether it comes from urban lighting, television screens, computer screens, smartphones, tablets or game consoles. This light is imbued with a bluish radiation, invisible to the naked eye, but which completely short-circuits the production of melatonin. This explains why spending the evening in front of a screen is effectively inadvisable for people with insomnia or who have difficulty falling asleep.  

As discussed in the article on the circadian cycle A few years ago, it was thought that you had to reach 1000 lux to disrupt the biological clock whereas 10 lux is enough to stop the secretion of melatonin. 10 lux corresponds to the light of a candle!.

2. Les excitants

Alcohol and tobacco are excitants that interfere with the proper synthesis of melatonin by the pineal gland. 

3. Certains médicaments

Some medications such as anxiolytics, aspirin, ibuprofen, some beta-blockers, non-steroidal anti-inflammatory drugs, calcium antagonists interfere with the proper production of melatonin.

4. Les champs électromagnétiques

Electromagnetic fields would have an impact on the functioning of the pineal gland. Thus, antenna-relay, cell phone near the bed, electrical devices (alarm clock) would affect its functioning.

Quand se supplémenter en mélatonine ?

You may want to consider melatonin supplementation to improve your sleep and drowsiness whenever you feel concerned about any of these situations :

• You are slow to fall asleep.

• Your night is not restful and you doze off during the day.

• You work in a profession with staggered hours and yourcircadian rhythm is disturbed.

•  Having trouble recovering from jet lag after traveling or changing time?

Il est important de souligner que se supplémenter en mélatonine n'entrave en rien à la production naturelle par la glande pinéale. Il n'y a donc pas d'effet d’accoutumance ni de sensation « vaseuse » au réveil, contrairement aux somnifères.

The recommended dose is 1 mg per day to be taken 30 minutes before bedtime. 

Important

Supplementing should be considered a short-term solution. If you have been suffering from insomnia for years, perhaps it would be interesting to do some global work to understand the origin of your sleep disorders: depression, emotional mismanagement, anxiety, waking up at night, poor lifestyle, addiction to screens etc...

The melatonin is a hormone essential to the proper wake/sleep cycle. Nowadays, this molecule is increasingly replacing sleeping pills. It is just as effective, natural and without addiction or side effects. If you feel concerned, consult your doctor who will be able to guide you because only he can determine if there are no underlying causes to your sleep problems. Then, if you are interested in a holistic approach to natural health, a naturopath will be able to advise and accompany you.