Melatonin, defined as a sleep hormone, is secreted naturally in the body through the pineal gland. Essential for the human body, melatonin strengthens the immune system, regulates sleep and supports the regeneration of cells. It contributes to the self-regulation of DNA, which forms the structure of all cells.
It is a hormone produced from the pineal gland. The hormone melatonin, which is important for human health, is found in different parts of the body apart from its function in the brain. These include the web layer, bone marrow, intestines, skin and various blood cells, which work in harmony with the normal flow of the body and control the physiology of the nervous system. It basically regulates the day and night sleep-wake cycle.
What are the Side Effects of Melatonin?
When taken in small doses, it is seen that the side effects are minimal. Pregnant women, nursing mothers, people with liver problems are not recommended to take melatonin supplements. We can list these side effects as follows;
- Dryness in the mouth
- Mouth ulcer
- Depression
- Abnormal liver tests
- Fatigue
- Nausea
- Inflammation of the skin
- Scaly rash
- High blood pressure
- Stomach pain
- Severe headache
- Don't be angry
- Sleepy state
- Insomnia
- Numbness in the body
- Fatigue
What Foods Increase Melatonin Production?
Supplementation of some nutrients increases melatonin. Support can be taken from nutrients for secretion. We can list the foods that increase melatonin production as follows;
- Nuts; walnuts, hazelnuts almonds, peanuts
- Cranberry, chamomile, fennel, plantain
- Fruits: cherries, apples, bananas, tangerines
- Products containing cereals: oats, sesame, corn, rice
- Vegetables: zucchini, cucumber, eggplant, cauliflower, kidney beans
- Dry beans, peas, chickpeas
In addition to nutrients, the environment must be dark for this hormone to be secreted. Therefore, there should be no television in the sleeping room. Even if the TV is not on, the presence of magnetic light lasts for 1-2 hours. Also, the desk lamp should not be on. Curtains that protect the darkness of the room and do not reflect light should be used. Distress and stress reduce the secretion of this hormone. Anti-depressant sleeping pills, blood pressure medications reduce melatonin secretion. This hormone is not secreted much in people who use tobacco and alcohol consumed at night. Sleeping on time, reducing evening meals increases melatonin secretion in the body.
What are the Benefits of Melatonin?
It ensures that biological harmonies are at the same time, it assumes this role. It is useful for sleep problems characterized by jet lag and night work. When it is done in the morning, it causes a phase delay in biological rhythms, and when it is done in the evening, it is seen to cause a phase progression in the same biological rhythms. Other benefits of melatonin can be listed as follows;
- It helps regulate body temperature, blood pressure and cortisol hormone levels.
- It regulates sleep-wake phases.
- Regulates the body's biological clock.
- Improves the quality of sleep regardless of sleep time.
- Thanks to its antioxidant properties, it prevents cell wear and strengthens the immune system.
- Minimizes inflammation in the body.
- Prevents tumor growth.
- It helps to cure eye disorders.
- It is effective in relieving headache.
- In individuals with tinnitus problems, it has been observed that tinnitus decreases when used regularly.
How Should Melatonin Be Used?
Dosage varies from individual to individual. Factors such as body weight metabolism and general health status have an effect on this. Recommended daily rate; 0.2 mg for adults. and 5 mg. between. It is recommended to be administered 1-2 hours before going to sleep. It should be started with a low dose and gradually increased. Since caffeine may interact with different antidepressant drugs, blood thinners and some blood pressure pills, it is recommended to be taken under expert supervision.