{"id":7404,"date":"2022-07-20T08:58:19","date_gmt":"2022-07-20T08:58:19","guid":{"rendered":"https:\/\/www.lifepronutrition.com\/blog\/general-fr\/melatonin-and-sleep-supplementation-effects-and-benefits\/"},"modified":"2022-07-20T08:58:19","modified_gmt":"2022-07-20T08:58:19","slug":"melatonin-and-sleep-supplementation-effects-and-benefits","status":"publish","type":"post","link":"https:\/\/www.lifepronutrition.com\/blog\/en\/rest\/melatonin-and-sleep-supplementation-effects-and-benefits\/","title":{"rendered":"Melatonin and sleep. Supplementation, effects and benefits."},"content":{"rendered":"

What is melatonin?<\/h2>\n

Melatonin<\/strong> 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.<\/p>\n

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.<\/p>\n

The different types of melatonin.<\/h2>\n

When choosing a melatonin supplement, you can choose between fast-release, slow-release or a combination of both.<\/p>\n

Slow-release melatonin.<\/strong><\/p>\n

It helps maintain sleep throughout the entire night, not just during the first few hours.<\/p>\n

Fast-release melatonin.<\/strong><\/p>\n

It is absorbed very quickly after intake. It takes effect within 20 to 30 minutes after consumption.<\/p>\n

Hybrid supplements.<\/strong><\/p>\n

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.<\/p>\n

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What factors influence falling asleep?<\/h2>\n

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.<\/p>\n

1. Natural and artificial light:<\/strong><\/p>\n

Exposure to natural sunlight throughout the day causes melatonin levels to increase at night. Conversely, artificial light has the opposite effect.<\/p>\n

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.<\/p>\n

2. Drinks\/substances with a stimulating effect:<\/strong><\/p>\n

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.<\/p>\n

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.<\/p>\n

Therefore, it is recommended to avoid or limit its consumption, ideally for an average of 6 hours before bedtime.<\/p>\n

3. Stress and anxiety.<\/strong><\/p>\n

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.<\/p>\n

4. Work shifts, travel. <\/strong><\/p>\n

Changes in the schedules our bodies are accustomed to can alter the natural secretion of melatonin. The body will have to adapt to them.<\/p>\n

Benefits of melatonin supplementation.<\/h2>\n