Melatonin: Effects, intake & facts about the sleep hormone

🌙 Melatonin: Effects, intake & facts about the sleep hormone

🔍 What is melatonin?

Melatonin is a natural hormone produced by your pineal gland , especially in the dark. It's central to your circadian rhythm and signals to your body that it's time to sleep.

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Production begins in the evening, reaches its peak at night, and declines again in daylight – an ingenious natural pacemaker.

🧬 How does melatonin work in the body?

Melatonin not only regulates your sleep-wake cycle, but also influences other important functions:

• Supports the process of falling asleep and sleep quality
• Promotes regeneration during the night
• Influences mood & cognitive performance
• Interacts with the hormone balance – e.g. estrogen & cortisol

🌙 Melatonin & sleep: What are the benefits of taking it?

Melatonin is often used as a dietary supplement in the following situations:

✈️ Jet lag

Helps your body adjust to new time zones faster.

🌕 Trouble falling asleep

This is especially true if you have an irregular sleep pattern, e.g., due to shift work or evening screen time.

🔄 Hormonal imbalances

Cycle disorders, PMS or perimenopause are often accompanied by sleep disorders – melatonin can help here.

💡 Melatonin is not a classic sleep aid – it doesn’t “put you away” directly, but rather shifts your internal rhythm back into balance.

💊 Take melatonin – yes or no?

In the EU, melatonin is available over the counter in doses up to 1 mg per day . This dosage is particularly popular for occasional sleeplessness.

✅ Advantages:

• Natural active ingredient
• Little risk of addiction
• Well researched

⚠️ Possible side effects:

• Morning fatigue if the dose is too high
• Vivid dreams
• Hormonal interactions (e.g. thyroid, fertility)

Tip: Less is often more – start with 0.3–1 mg and observe the effect.

🍒 Natural ways to produce melatonin

Before you resort to supplements, you can naturally support your own melatonin production:

• 🌇 Light management : Avoid blue light in the evening
• 🌿 Tryptophan-rich diet : e.g. oats, banana, walnuts
• 😴 Evening routine : fixed times, relaxation, rituals
• 🕯️ Promote darkness : blackout blinds or sleep mask

📌 FAQ – Frequently asked questions about melatonin

How quickly does melatonin work?

Usually 30–60 minutes after ingestion . It is best taken about 30 minutes before bedtime – preferably at the same time.

How much melatonin is dangerous?

Melatonin is considered very safe , even at higher doses (up to 10 mg). However, the following applies:

• Recommended dose: 0.3–1 mg
• Too much can lead to:
  • Daytime fatigue
  • Headache
  • Rebound insomnia
  • Cycle disorders with long-term high-dose intake

How long can you take melatonin?

For short-term use (e.g., jet lag, periods of stress), melatonin is well tolerated. For longer-term use:

• ✔ Plan regular breaks
• ✔ Consult a specialist

Melatonin & cycle – are there any connections?

Yes! Melatonin influences the hormone GnRH , which controls the female cycle. Sleep deprivation or sleep disturbances can lead to PMS, menstrual irregularities, or fertility problems. Studies show that melatonin can be particularly helpful during menopause or with PMS.⁽¹⁾

Can I take melatonin during pregnancy?

The available research is limited. Use during pregnancy or while breastfeeding only after consulting a doctor.

🤍 Conclusion: Sleep is not a luxury – but the basis for balance

Melatonin is a fascinating rhythmic mechanism in your body. It can help you fall asleep and sleep through the night , balance your hormones, and find inner peace.

Melatonin is not a miracle cure, but a natural key to inner balance.

📚 Sources

1. Brzezinski A. (1997). Melatonin in humans , N Engl J Med.
2. Hardeland et al. (2011). Melatonin and health: a review , Aging Dis.
3. Andersen et al. (2021). The role of melatonin in female reproductive health , Maturitas.