Melatonin Basics
Sleep is not a haphazard chance event occurring in the body. Of course, it might seem like that, since the point when we fall asleep is not something we are aware of. However, sleep is actually the result of the action of one hormone in particular, and that hormone is melatonin.
Melatonin is one of the most important hormones in our body. It is released by the pineal gland, a tiny gland located right in the center of our brains, and whose workings is still largely shrouded in mystery even till today. Melatonin is the body’s internal clock regulator, helping to keep the body in balance by regulating the release of other hormones and neurotransmitters, and also playing a role in growth and aging.
Apparently, the release of melatonin is related to the body’s temperature; both of them being subject to the body’s circadian rhythm. Contrary to assumptions, body temperature is low during the day, and this is also the time when melatonin is at the lowest level. But during the night while sleeping, the temperature of the body rises, and along with it, so do melatonin levels.
Darkness turns on melatonin production by kicking the pineal gland into action. That is why, it’s quite important to sleep in darkness and not leave the lights on. As the night progresses, the pineal gland releases more and more melatonin into the bloodstream. Blood pressure continues to decrease while feelings of sleepiness start to take hold. The rise in melatonin peaks around 4 a.m. and then starts to subside, after which the body slowly prepares to be awakened.
It goes without saying that if melatonin release is disrupted, so will the sleep patterns. The body takes its cue from the presence of melatonin in the bloodstream. Less melatonin in the bloodstream means that it’s time to wake up and start the day. More melatonin means that it’s time to go to sleep.
The relationship between melatonin and light is strong, so much so that dark or overcast weather can also exert an effect on melatonin production. During wintertime, humans do tend to be sleepier than usual, and for many animals, it is a time for hibernating. Higher melatonin levels can interfere with a person’s ability to concentrate and be alert during the day. Higher melatonin levels during daytime mean that less melatonin will be released at night and this can trigger off insomnia. That’s why you’re not advised to sleep during the day, because it offsets your body’s internal clock.
The best way to keep your melatonin cycle balanced is to sleep during the night and awaken with the dawn. Keep things natural, like getting a dose of natural sunlight each day rather than artificial light. If you must sleep during the day, limit it to a short light nap. And don’t forget to switch off the lights at night.
