▶️ Malatonin, also spelled as melatonin, is a hormone that is produced by the pineal gland in the brain and regulates the sleep-wake cycle.

– It is also available as a dietary supplement that can be used for various purposes, such as improving sleep quality, reducing jet lag, and treating some sleep disorders.

SOURCES OF MALATONIN

Malatonin is naturally produced by the body in response to darkness and light. The production and release of malatonin are controlled by the circadian rhythm, which is the body's internal clock that follows a 24-hour cycle. The level of malatonin in the blood is highest at night and lowest during the day. The production of malatonin decreases with age, which may contribute to some sleep problems in older adults.

– Malatonin can also be obtained from external sources, such as dietary supplements and foods. Dietary supplements are usually made synthetically in a laboratory and can be taken orally, as tablets, capsules, or liquids, or applied to the skin, as patches or creams. Foods that contain malatonin include tart cherries, nuts, fish, rice, goji berries, and oats. However, the amount of malatonin in foods is usually much lower than in supplements and may vary depending on the type, quality, and processing of the food.

– Malatonin is mainly used to treat short-term sleep problems, such as insomnia, jet lag, and circadian rhythm sleep disorders. It can help people fall asleep faster, stay asleep longer, and improve sleep quality. It can also help adjust the sleep-wake cycle in people who have irregular sleep patterns due to shift work, travel, or blindness.

– Malatonin may also have other benefits for human health, such as:

🔅 Reducing symptoms of seasonal depression:- which is a type of mood disorder that occurs during the winter months and is linked to changes in the circadian rhythm and light exposure.

🔅 Enhancing eye health:- by protecting the retina and preventing age-related macular degeneration, which is a leading cause of vision loss in older adults.

🔅 Supporting brain health:- by preventing oxidative stress and inflammation, and lowering the risk of neurodegenerative diseases, such as Alzheimer's and Parkinson's disease.

🔅 Relieving gastroesophageal reflux disease (GERD):- which is a condition that causes heartburn, acid reflux, and indigestion, by strengthening the lower esophageal sphincter, which is a muscle that prevents stomach acid from flowing back into the esophagus.

– The biological half-life of malatonin is the time it takes for the body to eliminate half of the amount of malatonin in the blood. The biological half-life of malatonin is between 20 and 50 minutes, depending on the dose, the formulation, and the individual factors. This means that malatonin does not last long in the body and is quickly metabolized and excreted. It usually takes four to five half-lives for malatonin to be fully eliminated from the body, which means that malatonin stays in the system for about four to five hours.

FOOD SOURCES OF MALATONIN

– As mentioned earlier, some foods contain malatonin and can help increase the level of malatonin in the blood. However, the amount of malatonin in foods is usually much lower than in supplements and may not be enough to have significant effects on sleep or health.

– Some of the foods that are rich in malatonin are:

🔅 Tart cherries

– These are one of the best-known sources of malatonin. Tart cherry juice can increase the level of malatonin in the blood and improve sleep quality and duration, especially in people with insomnia or jet lag.

🔅 Nuts

– Nuts such as: pistachios and almonds, have high amounts of malatonin. Nuts also contain other nutrients that can support sleep, such as magnesium, vitamin B6, and tryptophan, which is an amino acid that can be converted to malatonin in the body.

🔅 Fish

– Especially oily fish, such as salmon, sardines, and trout, which are loaded with malatonin. Fish also provide omega-3 fatty acids, which are essential for brain health and may prevent inflammation and oxidative stress in the brain.

🔅 Rice

– A staple food in many cultures and has a high content of malatonin. Rice also has a high glycemic index, which means that it can raise the blood sugar level quickly and stimulate the production of insulin, which can in turn increase the level of tryptophan and malatonin in the blood.

🔅 Goji berries

– Goji berries are a type of dried fruit that originated in China and have been used for centuries as a traditional medicine. Goji berries have a high concentration of malatonin and can also provide antioxidants, vitamins, minerals, and phytochemicals that can benefit health.

🔅 Oats

– Oats are a common breakfast cereal in many cultures and a good source of malatonin. Oats also contain complex carbohydrates, fiber, protein, and tryptophan, which can help regulate blood sugar, appetite, and sleep.

🔅 Mushrooms

– Mushrooms such as shiitake, oyster, and porcini, can produce melatonin when exposed to sunlight or UV light. Mushrooms also contain vitamin D, which may help regulate the circadian rhythm.

EFFECTS OF MALATONIN ON HUMAN HEALTH

– Malatonin is generally considered safe and well-tolerated by most people, with few side effects and interactions. However, some people may experience some adverse effects or complications from taking malatonin, such as:

1). Headache, dizziness, nausea, and drowsiness, which are the most common side effects of malatonin. These effects are usually mild and temporary and can be avoided by taking a lower dose or adjusting the timing of the intake.

2). Daytime sleepiness, impaired alertness, and reduced performance, which can occur if the dose of malatonin is too high or if it is taken too late at night or too early in the morning. These effects can be dangerous for people who need to drive, operate machinery, or perform other tasks that require attention and concentration.

3). Hormonal imbalance, which can result from taking malatonin for a long time or at a high dose. Malatonin can affect the production and function of other hormones in the body, such as estrogen, progesterone, testosterone, cortisol, and thyroid hormones. This can cause problems such as irregular menstrual cycles, infertility, mood swings, weight gain, and thyroid disorders.

4). Allergic reactions, which can occur in some people who are sensitive or allergic to malatonin or its ingredients. Symptoms of an allergic reaction can include rash, itching, swelling, breathing difficulties, and anaphylaxis, which is a life-threatening condition that requires immediate medical attention.

5). Drug interactions, which can happen when malatonin is taken with other medications or supplements that can affect the sleep-wake cycle, the nervous system, the blood pressure, or the blood clotting. Some examples of these drugs are antidepressants, antihistamines, sedatives, opioids, blood thinners, and blood pressure medications. Taking malatonin with these drugs can increase the risk of side effects or reduce the effectiveness of the treatments.

– Therefore, it is important to consult a doctor before taking malatonin, especially if you have any medical conditions, allergies, or are taking any other medications or supplements. You should also follow the dosage and timing instructions carefully and avoid taking malatonin for more than three months without a doctor's supervision.

▶️ How does melatonin affect sleep quality?

– Melatonin is a hormone that regulates the sleep-wake cycle. It is produced by the pineal gland in the brain and increases in the evening when it is dark and decreases in the morning when it is light. Melatonin helps the body to synchronize its circadian rhythm and prepare for sleep.

– Melatonin supplements are often used to treat sleep problems, such as insomnia, jet lag, shift work disorder, and delayed sleep-wake phase disorder. Melatonin supplements may improve sleep quality by helping people fall asleep faster, stay asleep longer, and feel more refreshed in the morning.

– However, the effects of melatonin on sleep quality are not consistent and may vary depending on the dose, timing, and individual factors.

– Some of the benefits and considerations of melatonin supplements for sleep quality are:

• Melatonin supplements may be helpful for people who have disrupted circadian rhythms due to jet lag or working the night shift.

• Melatonin can help adjust the sleep schedule to the new time zone or environment and reduce the symptoms of jet lag, such as fatigue, irritability, and daytime sleepiness.

• Melatonin supplements may also be beneficial for people who have delayed sleep-wake phase disorder, which is a condition where the sleep pattern is shifted later than the normal sleep cycle. People with this disorder may have difficulty falling asleep at night and waking up in the morning.

• Melatonin supplements taken before the desired bedtime can help advance the sleep onset and align the sleep-wake cycle with the conventional schedule. Melatonin supplements may slightly reduce the time it takes to fall asleep and increase the total sleep time in people with insomnia, especially older adults who may have lower levels of melatonin production.

– However, the effects of melatonin on sleep quality and maintenance are not clear and may depend on the cause and severity of insomnia.

– Melatonin supplements are generally safe for short-term use, but they may cause some side effects, such as headache, dizziness, nausea, and drowsiness.

– Melatonin may also interact with some medications, such as blood thinners, antidepressants, and diabetes drugs, and affect their effectiveness. Therefore, it is important to consult with a doctor before taking melatonin supplements and follow the recommended dosage and timing.

• Melatonin supplements are not regulated by the Food and Drug Administration (FDA) and may vary in quality, purity, and potency. Some melatonin products may contain other ingredients, such as herbs, vitamins, or minerals, that may have additional effects or risks. Therefore, it is advisable to choose melatonin products from reputable brands and read the labels carefully.

▶️ What are some other ways to improve sleep quality?

– Some other ways to improve sleep quality are:

• Avoid caffeine, alcohol, and nicotine in the evening:- These substances can stimulate your nervous system and keep you awake or disrupt your sleep quality.

• Follow a regular sleep schedule:- Going to bed and waking up at the same time every day can help your body establish a natural sleep rhythm and make it easier to fall asleep.

• Practice relaxation techniques before bed:- Activities such as meditation, yoga, breathing exercises, or listening to soothing music can help you calm your mind and body and prepare for sleep.

• Keep your bedroom comfortable and cool:- Make sure your mattress, pillow, sheets, and blankets are suitable for your preferences and the season. Also, keep the temperature, humidity, and ventilation of your room at a comfortable level.

• Avoid using electronic devices before bed:- Devices such as TVs, computers, smartphones, and tablets emit blue light that can suppress the production of melatonin, the hormone that regulates your sleep cycle. Try to avoid using these devices for at least an hour before bed or use a blue light filter if you have to.

• Exercise regularly, but not too close to bedtime:- Physical activity can improve your physical and mental health, as well as your sleep quality. However, exercising too late in the day can make you feel alert and energized, which can interfere with your sleep. Aim to finish your workout at least three hours before bed.

• Avoid heavy meals and spicy foods at night:- Eating too much or too spicy food can cause indigestion, heartburn, or stomach discomfort, which can affect your sleep quality. Try to have a light and balanced dinner at least three hours before bed and avoid snacking afterwards.

• Limit fluids intake before bed:- Drinking too much liquid before bed can make you wake up frequently to use the bathroom, which can disrupt your sleep cycle. Try to limit your fluid intake in the evening and avoid drinks that can make you urinate more, such as coffee, tea, or alcohol.

• Avoid napping during the day:- While napping can be beneficial for some people, it can also interfere with your nighttime sleep, especially if you nap too long or too late in the day. If you feel sleepy during the day, try to limit your nap to 20 minutes and avoid napping after 3 p.m.

• Read a book or listen to a podcast before bed:- Reading a book or listening to a podcast can be a relaxing and enjoyable way to wind down before bed. However, make sure to choose something that is not too stimulating, exciting, or stressful, as this can keep your mind active and prevent you from falling asleep.