What is melatonin?
Melatonin is the compound responsible for regulating sleep, circadian rhythms and wakefulness. It is produced naturally in different tissues, although mainly and predominantly by the pineal gland and released directly into the bloodstream.
Its production increases as night approaches: this is why the desire to go to sleep begins. Depending on the stage of the life cycle a person is in, levels will vary; for example, children require more hours of sleep because their melatonin levels are higher. Over the years, it progressively decreases and, with it, the number of hours of sleep.
The different types of melatonin.
When choosing a melatonin supplement, you can choose between fast-release, slow-release or a combination of both.
Slow-release melatonin.
It helps maintain sleep throughout the entire night, not just during the first few hours.
Fast-release melatonin.
It is absorbed very quickly after intake. It takes effect within 20 to 30 minutes after consumption.
Hybrid supplements.
These combine both types of melatonin, helping you fall asleep from the very beginning and maintaining sleep throughout the night with the aim of achieving better rest.
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What factors influence falling asleep?
In our daily lives, we are exposed to a large number of factors that, directly or indirectly, affect and influence the natural release of melatonin.
1. Natural and artificial light:
Exposure to natural sunlight throughout the day causes melatonin levels to increase at night. Conversely, artificial light has the opposite effect.
The many hours spent exposed to different sources of blue light, such as mobile phone screens, TVs, computers, etc., have a significant influence. Therefore, a general recommendation is to limit their use during the hours close to bedtime.
2. Drinks/substances with a stimulating effect:
Each person has a different tolerance and sensitivity to stimulants. The most common and widely used one is caffeine. Coffee, energy drinks, pre-workouts, etc. may contain high doses.
High caffeine consumption or consuming it close to bedtime can affect rest, making it difficult to fall asleep and causing insomnia. Caffeine’s mechanism of action involves adenosine, the substance that makes us feel tired.
Therefore, it is recommended to avoid or limit its consumption, ideally for an average of 6 hours before bedtime.
3. Stress and anxiety.
When cortisol, one of the hormones secreted by the body in response to situations of stress, anxiety or nervousness, is elevated, it can have a negative impact on sleep, altering it as a result. It directly affects melatonin production.
4. Work shifts, travel.
Changes in the schedules our bodies are accustomed to can alter the natural secretion of melatonin. The body will have to adapt to them.
Benefits of melatonin supplementation.
- It promotes the regulation of circadian rhythms and their proper functioning.
- It contributes to the regulation of sleep and wake cycles.
- It plays a role in energy and blood glucose control.
- It promotes improved immune system function and reduces oxidative stress.
- It has antioxidant properties.
- It contributes to coping with insomnia and altered sleep patterns resulting from anxiety and depression.
What is the most effective melatonin dosage? General recommendations.
Each person may have a different response to one dosage or another. It is recommended to start with the minimum possible amount and increase it if necessary. Do not exceed 5 mg.
Does it have side effects?
Because melatonin can cause some drowsiness until it is completely eliminated, it is recommended not to take it during the day. Reduce the dose in case of excessive drowsiness the following day.
Can it be taken every night?
Yes, melatonin is a safe supplement, with very low levels of toxicity. In addition, it does not cause tolerance in the body. Nevertheless, it is recommended to take it for a specific period of time and focus on the problem or factor that naturally disrupts sleep.
Life Pro supplements with melatonin.
Life Pro offers different melatonin-based supplements:
- Life Pro Hybrid Melatonin 90 Vegancaps: composed of melatonin with two types of release, fast release and sustained release. Its aim is to maintain sleep throughout the night.
- Life Pro Melatonin + 5htp + Tryptophan + Magnesium + b6 90 Vcaps. Combines different supplements that act synergistically and promote falling asleep, improved rest and regulation of circadian rhythms.
- Life Pro Prolonged Release Melatonin 90 Vegancaps. The melatonin is sequential-release. Ideal for people who wake up in the middle of the night and want to achieve quality sleep.