What is melatonin, the hormone of sleep and youth. The harm and benefits of melatonin: instructions for use for sleep Melatonin daily rate

Melatonin-SZ: instructions for use and reviews

Insomnia is a frequent companion of chronic fatigue and stress. Without proper rest, it is impossible to work productively and solve problems effectively. In some cases, melatonin is recommended for sleep. It is considered a dietary supplement and is sold in pharmacies without a prescription. The temptation is great to take a pill to finally have a good rest. But everything is not so clear. Although this substance has few contraindications, the feasibility and safety of its use is questionable.

Melatonin for sleep: how the hormone works in the body

Melatonin is a hormone responsible for human daily biorhythms. It is used as a sleeping pill, but, unlike the usual medications, this substance does not have serious contraindications. With age, the production of melatonin in the body decreases, so for people over 50 years old, such a dietary supplement can be very useful.

Another feature of melatonin is that it is closely related to serotonin, increases its production, and therefore improves mood. This hormone has a dual benefit - quality sleep and a feeling of joy. For people who do not tolerate jet lag, melatonin helps to adapt without worsening well-being and mood swings.

When are supplements most commonly taken?

Melatonin for sleep is recommended for certain types of insomnia. It helps to cope with delayed sleep phase syndrome, in which it is impossible to fall asleep before 2-3 a.m. Suffering from this type of insomnia, a person does not rest. Getting up in the morning, he feels overwhelmed and unhappy, irritated, quickly tired. This is bad for performance and relationships with others.

If melatonin is used solely to solve the problem of insomnia and not to exceed the dosage, there should be no side effects. However, this applies only to healthy people. If there are diseases and a person is forced to take medication, it is worth consulting with your doctor before buying a dietary supplement.

5 reasons to think twice before taking melatonin

With all the benefits of melatonin for sleep, this dietary supplement should be treated with caution. There are 5 reasons not to take it unnecessarily:

It's a hormone. No matter how harmless melatonin may be, it still remains a hormone, which means that its intake affects the entire endocrine system, including the hypothalamus and pineal gland. With this dietary supplement, the situation is the same as with birth control pills: they are harmless, but can lead to hormonal imbalances in the body.

Melatonin does not help sleep. It regulates the phases of sleep, but has almost no effect on the process of falling asleep, so you should not take it as a regular sleeping pill.

Influence on immunity. Melatonin provides protection against free radicals and supports the immune system. But all these beneficial properties give a normal amount of natural hormone. If you add synthetic, the consequences are unpredictable.

The ability to aggravate insomnia. Constantly taking the hormone, a person accustoms the body to its excess amount. Over time, tolerance develops to any substance, and it acts worse.

Difficulties with dosage selection. What is good for one is poison for another. The endocrine system is a complex mechanism, and it is impossible for different people to give the same recommendations regarding hormone doses.

An overdose of melatonin or a too long course of administration can lead to negative consequences: vasoconstriction, reduced immunity, and impaired thyroid function. And a group of scientists from the Netherlands, having tested the effect of the hormone on the human body, concluded that it can reduce the ability to conceive.

How to fall asleep without melatonin and other synthetic substances

To sleep better, follow these tips:

Stick to the rituals. Get yourself healthy habits before bed: read, take a bath or warm shower.

Turn off your gadgets. The blue light of the screens impairs sleep, because. the brain reacts to it, as if not daytime.

Sleep in complete darkness. Get blackout curtains and give up nightlights.

It is important to develop an optimal sleep schedule and stick to it. It is worth taking care of the comfort of rest: buy comfortable bedding, use relaxing techniques - pleasant aromas, soothing sounds, soft fabrics.

Gross formula

Pharmacological group of the substance Melatonin

Nosological classification (ICD-10)

CAS code

Characteristics of the substance Melatonin

Synthetic analogue of the hormone of the pineal gland (pineal gland).

Pharmacology

It inhibits the secretion of gonadotropins, to a lesser extent - other hormones of the adenohypophysis - corticotropin, thyrotropin, somatotropin. Normalizes circadian rhythms. Increases the concentration of GABA in the central nervous system and serotonin in the midbrain and hypothalamus, changes the activity of pyridoxalkinase involved in the synthesis of GABA, dopamine and serotonin. Regulates the sleep-wake cycle, daily changes in locomotor activity and body temperature, positively affects the intellectual and mnestic functions of the brain, the emotional and personal sphere. Contributes to the organization of the biological rhythm and the normalization of night sleep. Improves the quality of sleep, reduces the frequency of attacks of headaches, dizziness, improves mood. Accelerates falling asleep, reduces the number of nocturnal awakenings, improves well-being after morning awakening, does not cause a feeling of lethargy, weakness and fatigue upon awakening. Makes dreams more vivid and emotionally rich. It adapts the body to the rapid change of time zones, reduces stress reactions, regulates neuroendocrine functions. It has immunostimulating and antioxidant properties, prevents the development of atherosclerosis and neoplasms. It has the most pronounced effect with prolonged pronounced sleep disorders.

When taken orally, it is quickly and completely absorbed, easily passes histohematic barriers, including the BBB. Has a short T 1/2, quickly excreted from the body.

Application of the substance Melatonin

Sleep disorders, fatigue, depressive syndrome, desynchronosis.

Contraindications

Hypersensitivity, chronic renal failure, allergic, autoimmune diseases, lymphogranulomatosis, leukemia, lymphoma, myeloma, epilepsy, diabetes mellitus, pregnancy, breastfeeding.

Use during pregnancy and lactation

Contraindicated in pregnancy. For the period of treatment should stop breastfeeding.

Side effects of Melatonin

Headache, nausea, vomiting, diarrhea, allergic reactions.

Interaction

Enhances the effect (mutually) of drugs that depress the central nervous system and beta-blockers. Incompatible with MAO inhibitors, glucocorticoids, cyclosporine.

Routes of administration

inside.

Precautions Substance Melatonin

Simultaneous administration with NSAIDs (acetylsalicylic acid, ibuprofen), with agents that depress the central nervous system and beta-blockers is not recommended. It should not be used during work by drivers of vehicles and people whose profession is associated with increased concentration of attention. It is necessary to inform women who wish to become pregnant that the drug has a weak contraceptive effect.

special instructions

Avoid bright lighting during treatment.

Interactions with other active substances

Trade names

Good sleep provides restoration of the human body, strengthens its health, increases efficiency. All life processes are subject to biorhythms. Sleep and wakefulness are a manifestation of circadian (daily) surges and declines in the body's physiological activity.

A good night's sleep is provided by the hormone melatonin, which is also called the hormone of youth and longevity. If a person has no problems falling asleep, he sleeps in sufficient quantities, the body is much more likely to qualitatively produce complex biochemical, synthetic reactions aimed at the full restoration of all structures.

General information

Melatonin is the main hormone of the pineal gland, regulator of circadian rhythms. The sleep hormone has been known to the world since 1958, its discovery belongs to the American professor, Aaron Lerner.

Melatonin molecules are small and highly soluble in lipids, which allows them to easily penetrate cell membranes and influence many reactions, such as protein synthesis. In newborns, melatonin begins to be produced only at three months. Before that, they receive it with mother's milk. In the first years of a child's life, the concentration of the hormone is maximum and gradually begins to decrease over the years.

During the day, the happiness hormone shows activity, and with the advent of the dark time of the day, it is replaced by the sleep hormone. There is a biochemical relationship between melatonin and serotonin. From about 11 p.m. to 5 a.m., the highest concentration of the hormone in the body.

Functions of melatonin

Hormone functions are not limited only to the management of sleep and wakefulness processes. Its activity is manifested in providing other important functions, it has a therapeutic effect on the body:

• ensures the cyclicity of daily rhythms;
• helps to resist stress;
• slows down the aging process;
• is a powerful antioxidant;
• enhances immune protection;
• regulates blood pressure and has a beneficial effect on blood circulation;
• controls the work of the digestive organs;
• neurons in which melatonin is located live much longer and ensure the full functioning of the nervous system;
• resists the development of malignant neoplasms (research by V. N. Anisimov);
• affects the processes of fat and carbohydrate metabolism, maintains body weight within the normal range;
• affects the synthesis of other hormones;
• reduces pain in case of headache and toothache.

Such actions are endogenous melatonin(a hormone produced in the body). Pharmacologists, using knowledge about the therapeutic effect of the sleep hormone, have created drugs containing artificially synthesized (exogenous) melatonin. They are prescribed in the treatment of insomnia, chronic fatigue, migraine, osteoporosis.

Such drugs are used by blind people to normalize sleep. They are prescribed for children with serious developmental disabilities (autism, cerebral palsy, mental retardation). Melatonin is used in complex therapy for those who decide to quit smoking (craving for nicotine decreases). A hormone is prescribed to reduce side effects after chemotherapy.

How and when is the hormone produced?

With the onset of darkness, the production of melatonin begins, already by 21 o'clock its growth is observed. This is a complex biochemical reaction that occurs in the epiphysis (pineal gland). During the day, a hormone is actively formed from the amino acid tryptophan. And at night, under the action of special enzymes, the hormone of joy turns into the hormone of sleep. So, at the biochemical level, serotonin and melatonin are linked.

These two hormones are essential for the life of the body. Melatonin is produced at night, approximately from 23 to 5 hours, 70% of the daily amount of the hormone is synthesized.

In order not to disturb the secretion of melatonin and sleep, going to bed is recommended no later than 22 hours. In the period after 0 and before 4 hours you need to sleep in a dark room. If it is impossible to create absolute darkness, it is recommended to use a special eye mask and close the curtains tightly. If you need to stay awake during the active synthesis of a substance, it is better to create dim lighting in the room.

Melatonin is produced in the dark. The detrimental effect of lighting on hormone production.

There are foods that catalyze the production of the hormone. The diet should contain foods rich in vitamins (especially group B), calcium. It is important to balance the intake of complex carbohydrates and proteins.

How does it affect the body

A normal concentration of melatonin ensures easy falling asleep and full-fledged deep sleep. In winter, in cloudy weather, when the amount of light is insufficient, the hormone has a depressing effect on the body. There is lethargy, drowsiness.

In Europe, the Life Extension Foundation is conducting clinical trials using melatonin in the treatment of cancer. The foundation claims that cancer cells produce chemicals that are similar to the hormones of the pineal gland. If you act on them with a combination of thyroid hormones and melatonin, the body begins to actively produce cells for immune defense.

For the treatment of depression, as a preventive measure for many mental disorders, it is enough to sleep or take drugs that contain melatonin. It is also important to be in the sun during the daytime.

Mouse experiments

Mice of the same age, which were introduced with the cancer gene, were divided into 2 groups.

One part of the animals were kept in natural conditions, the group had daylight and darkness at night.

The second group was illuminated around the clock. After a while, the experimental mice from the second group began to develop malignant tumors. Studies were conducted on various indicators and it was revealed in them:

• accelerated aging;
• excess insulin;
• atherosclerosis;
• obesity;
• high incidence of tumors.

Deficiency and excess of melatonin

Consequences of a long-term lack of melatonin:

• at the age of 17, the primary signs of aging appear;
• the number of free radicals increases 5 times;
• within six months, weight gain is from 5 to 10 kg;
• at the age of 30, menopause occurs in women;
• an 80% increase in the risk of breast cancer.

Causes of sleep hormone deficiency:

• chronic fatigue;
• night work;
• puffiness under the eyes;
• sleep disorders;
• anxiety and irritability;
• psychosomatic pathologies;
• vascular diseases;
• stomach ulcer;
• dermatoses;
• schizophrenia;
• alcoholism.

Symptoms of a manifested excess of the hormone are:

• increased heart rate;
• lack of appetite;
• increased blood pressure;
• delayed reactions;
• contraction of the facial muscles, twitching of the shoulders and head.

Excess melatonin causes seasonal states of depression.

Analyzes and the norm of melatonin

The daily norm of the sleep hormone in an adult is 30 mcg. Its concentration by 1 am is 30 times higher than during the day. In order to provide this amount, you need eight hours of sleep. In the morning, the normal concentration of the hormone is 4-20 pg / ml, at night - up to 150 pg / ml.

The amount of melatonin in the body depends on age:

• up to 20 years there is a high level;
• up to 40 years - medium;
• after 50 - low, in the elderly it decreases to 20% and below.

Long-livers don't lose melatonin

As a rule, only large medical institutions do the analysis, since it is not among the most common laboratory tests.

Biomaterial sampling is done at short intervals with fixation of the time of day. The delivery of the analysis requires special preparation:

• for 10-12 hours you can not use drugs, alcohol, tea, coffee;
• it is better to donate blood on an empty stomach;
• for women, the day of the menstrual cycle is important, so you should first consult with a gynecologist;
• donate blood before 11 am;
• it is not advisable to expose the body to other medical manipulations and procedures before analysis.

The sleep hormone melatonin does not accumulate. Sleep in reserve or compensate for the lack of sleep is impossible. Violation of natural daily biorhythms leads to a breakdown in the synthesis of a substance, and this causes not only insomnia, but also exposes the development of diseases.

Lack of sunlight triggers the body's natural production of melatonin for sleep, disrupting this process and disrupting an important human biological clock.

Poor quality sleep, morning weakness, headache and dizziness, memory loss - all this can be not only a sign of stress or banal fatigue. Exactly the same symptoms accompany the internal disturbance of circadian rhythms, which occurs due to a lack of the hormone melatonin.

natural logistics

In our brain there is a very small gland - the pineal gland, or the pineal gland. The functions of the pineal gland are not fully understood, but it is reliably known that it is its cells that secrete an amazing hormone called melatonin into the blood. It performs many tasks - from slowing down the aging process to regulating the frequency of sleep.

The pineal gland produces melatonin spasmodically: its synthesis is most active at night, closer to two o'clock, and with increasing illumination it decreases to a minimum. The hormone, entering the blood, contributes to a change in the concentration of other biologically active substances, including serotonin and hormones of the anterior pituitary gland, and forms circadian rhythms.

Melatonin sets the pace, telling the body when to be active and when to rest. However, sometimes the level of the hormone decreases, and then failures occur in the mechanism of the natural biological clock.

There are several reasons why the level of melatonin in the blood drops:

• lack of sunlight;
• unfavorable work schedule;
• fast change of time zones;
• periodic sharp change in sleep and rest;
• age.

It is appropriate to talk about the shortage of sunlight in the conditions of the Far North. Short daylight hours and long nights "confuse the cards", as a result of which the biological clock "breaks".

But even in more favorable climates, problems with circadian rhythms can arise. In particular, specialists who, due to the peculiarities of the profession, are forced to stay awake at night, compensating for the lack of sleep during the daytime, know firsthand about them. And if your work schedule consists of oddly interspersed day and night shifts, the chances of a melatonin deficiency skyrocket.

Circadian rhythm disruption also occurs when crossing time zones quickly. This syndrome is called jet lag, which in English means "jet lag". The phenomenon of social jet lag, or Monday syndrome, is also known. It develops as a result of a sharp change in sleep and rest at the junction of working weeks.

On weekends, we often allow ourselves to rest longer and sleep better, while on weekdays our routine undergoes a serious transformation, moving into the category of very active. Such a “floating schedule” can bring discord to even the most perfectly tuned system!

There are also physiological causes of circadian rhythm disturbances. With age, the capacity of the pineal gland decreases, which leads to a decrease in the production of melatonin. Hormone deficiency occurs, in particular, in women who have entered the menopause.

Symptoms of melatonin deficiency are the same regardless of which factor triggered the disorder. Circadian rhythm disturbance is manifested by insomnia, fatigue, headache, irritability, and digestive disorders.

At the same time, sedatives do not bring relief: even falling into a dream, a person wakes up broken and tired. This is not surprising, because the problem is not associated with excessive fatigue or excitement, but with a failure of the circadian rhythm against the background of melatonin deficiency. And the only right decision in this case is to compensate for the deficiency of the hormone-regulator.

Biological clock in ... pills

Preparations that allow you to quickly restore the normal level of the natural regulator of circadian rhythms contain a synthetic analogue of the hormone melatonin (Melaxen, Circadin, Melarena).

Lab-produced melatonin exhibits all the effects of a natural substance. It regulates the sleep-wake cycle, relieves headaches, reduces the frequency of dizziness. In addition, melatonin preparations help improve morning well-being, mood, and reduce stress response. Their positive effect on intelligence and memory has also been recorded, which is why melatonin is prescribed for deterioration of cognitive function and is included in the list of nootropics.

With all the positive properties, circadian rhythm correctors containing melatonin have another important quality that further increases their value - a high safety profile. They are very well tolerated with very few side effects. This is eloquently evidenced by the fact that most melatonin preparations are sold in pharmacies without a doctor's prescription.

To compensate for the deficiency of the hormone, it is enough to take 1 tablet of melatonin at a dosage of 3 mg half an hour before bedtime until unpleasant symptoms persist. At the same time, there is no need to worry about addiction - resistance or dependence on melatonin does not occur, and the duration of its use is not at all limited.

If you have a jet lag flight, you should start taking melatonin at bedtime the day before your trip and continue for the next 3-5 days. And the syndrome with the sonorous name of jet lag will bypass you.

Marina Pozdeeva

Photo istockphoto.com