What is melatonin?

Melatonin is a hormone secreted mainly by the pineal gland. Its synthesis is complex and requires tryptophan – an amino acid from which serotonin is produced. Serotonin, under the action of enzymes located in the pineal gland, is then converted into melatonin [1-2].

Melatonin secretion is stimulated by darkness and inhibited by light. Information about the intensity or absence of light reaches the pineal gland through the retina of the eye. Normally, melatonin levels should increase after sunset, peak in the middle of the night, and decrease with the arrival of morning [2].

How does melatonin affect sleep?

The most well-known function of melatonin is the regulation of the sleep–wake cycle. This hormone interacts with MT1 and MT2 receptors, which influence the hypothalamus by altering neuronal activity. In this way, the body adapts to activity during the day and rest at night [1-2]. Studies indicate that, in addition to inhibiting wakefulness mechanisms, melatonin may also play a role in regulating body temperature [3].

Unfortunately, the natural synthesis of melatonin in the body decreases with age – starting as early as 40–45 years old. It is estimated that by the age of 70, its levels are only about 10% of those before puberty [3].

What disrupts melatonin production?

As you already know, melatonin secretion depends on light – or rather, the lack of it. This includes not only sunlight, but also other types of light: artificial lighting and blue light emitted by electronic devices such as smartphones, tablets, and laptops. Research suggests that even short exposure to these types of light before bedtime may reduce melatonin synthesis [4-6].

Spending time in brightly lit environments is also one of the factors affecting melatonin secretion disorders among shift workers. Such a work schedule can significantly disrupt the circadian rhythm, potentially leading to health consequences [7-8].

Sleep hygiene rituals

To support the body’s natural melatonin synthesis, follow a few simple guidelines.

• In the evening, avoid staring at devices that emit blue light. Replace scrolling on your phone with reading a book – this will help you relax and unwind [9].
• Before bedtime, use warm, low-intensity lighting. When preparing for sleep, turn on a small lamp instead of the main light source.
• Use blackout curtains or blinds in the bedroom. They will block light from street lamps or outdoor neon signs [10].
• Make sure your sleeping environment is cool and quiet. Before going to bed, it’s worth airing out the room or turning down the heating [11].
• In the evening, avoid alcohol, caffeine, and nicotine. Eating large, heavy meals may also disturb restful sleep [10].

Osavi Melatonin

Your body likes consistency and small rituals. Try to go to bed at similar times each day and include a few calming activities in your evening routine. This could be meditation, a bath, or doing a puzzle. You can also choose Osavi Melatonin food supplement, containing 1 mg of melatonin per capsule – without unnecessary additives.

The product contains no sugar, gluten, soy, GMOs, or lactose. It is suitable for vegans and vegetarians.

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