Melatonin, the sleep hormone

Melatonin is a hormone produced naturally by our body and is the main one involved in regulating the sleep-wake cycles. A possible mismatch will have consequences on our life quality.

Melatonin is a hormone naturally produced by our body. It mainly originates in our brain in a rhythmic way. When night falls and our eyes stop capturing daylight, the retina sends a nervous stimulus to the brain so that the pineal gland begins to synthesize and release melatonin. When adequate levels are reached, the different systems of our body understand that it is time to sleep

In addition to the brain, also other organs and tissues in our body also generate melatonin in order to protect themselves from possible damage.


  • Regulates the sleep-wake cycle and facilitates falling asleep. Melatonin acts on the regulation of our biological clock, which is in charge of marking when we fall asleep and when we wake up. It also intervenes in our blood pressure and our body temperature.
  • Reduces the effects of jet-lag. What we know as jet-lag is nothing more than the alteration of our biological clock when we fly through various time zones. Melatonin supplementation helps to "reset" the clock by favoring the synchronization of circadian rhythms with the new time zone.
  • Reduces oxidative stress. Melatonin is a powerful antioxidant. It acts by neutralizing free radicals and enhancing the action of other antioxidants such as vitamins C and E. It also has anti-inflammatory capacity and protects against aging
  • Helps the immune system. Melatonin intervenes in the regulation of its activity, avoiding an excessive immune response of the same. 


As in the case of many other hormones, the production of melatonin in our body decreases with age. 

According to the International Melatonin Institute of the University of Granada, “newborns do not have a melatonin rhythm, although their pineal gland can produce it tonically because the absence of light increases its production. The rhythmic production and secretion of melatonin is maintained until puberty, when it decreases markedly, to stabilize again until 35-40 years of age. From then on, melatonin production declines and by 55-65 years of age, the nocturnal peak of melatonin has been reduced by 40%, with the consequent consequences for the regulation of our circadian rhythms.”

Melatonin-based supplements are a very good solution when, for whatever reason, our biological clock is altered. In addition, since melatonin does not accumulate in the body and is generally well tolerated, it can be used at any age, even in children. 

In fact, melatonin is increasingly used as a nutritional supplement for sleep problems in children, where its efficacy as a regulator of the circadian rhythm of sleep has been demonstrated. In this sense, it must be taken into account that approximately 30% of children experience a significant sleep disorder at some point, which can also lead to behavioral problems or mood changes.

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