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Melatonin is a hormone of the pineal gland that controls the sleep cycle. How does melatonin work in the body, how does it affect sleep? Let's find out through the article below.1. Melatonin hormone
Melatonin is one of the hormones of the pineal gland that has the ability to regulate the body's circadian rhythm, helping to control the daily sleep cycle.Melatonin plays a very important role in sleep. Melatonin production depends on the circadian rhythm in the human body. It has been found that the amount of melatonin in the body usually increases around the evening time, peaks late at night, and then declines in the morning. The more light you are exposed to, the less melatonin is released. That is why people often feel sleepy at night and sleep at night is always longer than sleep during the day.
According to a University of California neurologist and psychologist, melatonin is also known as the hormone of darkness. When it is night time, the amount of melatonin in the body begins to increase, leading to a decrease in cortisol (stress hormone), respiratory rate slows down, eyelids also droop and people begin to fall asleep. In essence, the addition of melanin in people with insomnia is like providing the body with a natural aid to trick the body into thinking that it is night time to initiate sleep.
There is a very good question that many people wonder: Why do old people have more insomnia than young people? In fact, the quality of sleep is directly proportional to the amount of melanin produced in the pineal gland. Insomnia also increases with age. In the elderly, the amount of melanin synthesized per day is less than half that of young people. This makes the elderly often have trouble falling asleep, having trouble falling asleep, or falling asleep, not getting deep sleep, waking up at night or waking up,...
When talking about the role of melatonin in sleep and circadian rhythms , the researchers concluded that:
Melatonin can improve biological disorders that occur in both adults and children. In subjects with late sleep disorder, melatonin helps reduce the time it takes to fall asleep, promoting the onset of a new sleep. Particularly for cases of insomnia, researchers suggest that melatonin has a better effect on insomnia due to lack of melatonin hormone in older adults. Through the effect of shortening the time to fall asleep, the supplement of melatonin during this period helps patients fall asleep more easily and sleep better. In a study of 50 patients with insomnia treated with melatonin 2 hours before bedtime. As a result, these patients all slept better, falling asleep easier than before. Melatonin can improve symptoms of sleep disorders in children, especially children with certain disabilities. The body disorder syndrome caused by time zone changes Jet lag makes the body feel tired and sleepy during the day. Melanin also works very well in these cases. For people with Alzheimer's, melatonin reduces confusion and restlessness at night. Melatonin has an effect on the whole body even if only a very small dose is used.
2. How to sleep well?
Insomnia is a health problem that many people care about. Prolonged sleep deprivation affects the health and quality of life of patients. How to sleep well is something that everyone wants to know.
To improve the quality of sleep, there are many ways, many different methods depending on the cause, severity of illness, accompanying symptoms of each person.
Some notes to help sleep better:
Choose the right sleeping position because a wrong sleeping position not only affects sleep but also causes pain and fatigue the next day. The supine position is the best sleeping position. Create a comfortable, spacious sleeping space. Factors that create a sleeping space that you cannot ignore such as room temperature, bedroom light, scent, hygiene issues,... Limit the use of electronic devices too long before going. When sleeping, it is best to turn off all devices when sleeping because light will inhibit the production of melatonin (the hormone that causes sleepiness) leading to difficulty falling asleep, difficulty falling asleep. Do not drink too much liquid before going to bed because it can easily lead to nocturia. Before going to bed, let the body relax, the mind rest, remove all stress. Practice some relaxation techniques before bed such as: Meditation. Do some gentle exercise for about 10 minutes. Do not do exercises that need to use too much strength, sweat a lot because it will make the body tired, not sleeping well. Practice breathing according to the breathing method in yoga. If you are not a regular yoga practitioner, you can practice deep breathing, breathing evenly is also very helpful for sleep. Massage gently, especially in the eye area. Massage helps the eyes rest, relieve fatigue, reduce stress. easier to fall asleep. Establish a routine with a reasonable circadian rhythm. Use functional foods or sleep aids. Supplementing melatonin is a suggestion for those who are suffering from insomnia. However, how to take melatonin supplements in people with insomnia, how much to take and who should take it, requires a prescription from a doctor. Not all insomnia patients should take melatonin. Note the diet. A meal that is too full, eating too much food or using stimulant drinks such as alcohol, beer, coffee, ... before going to bed will cause insomnia. Regular check-ups help detect diseases that affect health and sleep for timely treatment. Melatonin is a hormone that induces sleep, regulates sleep, regulates the body's circadian rhythm, but this is not a sleeping pill. There are many countries, many pharmaceutical and dietary supplements that manufacture sleep aids that contain melatonin. However, the use of melatonin still requires the guidance and prescription of a specialist. Do not self-medicate to avoid the side effects of the drug affecting health.
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