An essential element of our daily well-being, sleep is sometimes disrupted by the stresses of modern life, strange schedules or various concerns. Faced with these disturbances, many people are looking for solutions to regain restful sleep without necessarily resorting to medications which can have side effects.
Melatonin , often referred to as the sleep hormone , presents itself as an effective alternative. Produced naturally by our body during the night, it plays a key role in regulating our sleep cycles.
Discover how this hormone can be used as a natural remedy to combat sleep disorders, and improve the quality of your nights with other equally natural solutions.
Melatonin, or the natural sleep hormone
This substance produced by the pineal gland , located in the brain, plays a vital role in regulating our biological clock, thus influencing our sleep-wake cycle.
- Biological role of melatonin
Melatonin is a hormone secreted in response to darkness. It prepares the body for sleep by reducing our body temperature and promoting a state of relaxation . It is also involved in other biological functions, including mood regulation, modulation of the immune system, and protection against free radicals.
Additionally, a study suggests a link between melatonin production and Alzheimer's disease , indicating that this hormone may play a role in preventing or slowing this neurodegenerative disease. ( 1 )
- Its effects on the sleep-wake cycle
Our melatonin production is influenced by light. At dusk, its secretion increases, reaches its peak during the night and decreases at dawn. However, many factors such as exposure to blue light from screens, jet lag or certain medical conditions can disrupt this production, leading to sleep disorders.
- Using Melatonin Supplements
For those whose natural production is disrupted or insufficient, melatonin supplements may be considered. They are often recommended to regulate the sleep cycle, especially in cases of jet lag or insomnia .
Warning : it is essential to use them with discernment, respecting the recommended dosage and, ideally, under the supervision of a health professional, because overconsumption can have undesirable effects.
Other natural solutions for quality sleep
Although melatonin is often presented as the key to restful sleep, we should not neglect the importance of a healthy lifestyle.
- Meditation and relaxation : These ancestral techniques help calm the mind and reduce stress. Regular practice, especially before bed, can help prepare the body and mind for deep rest. ( 2 )
- Pre-sleep routines : Establishing bedtime rituals can signal the body that it is time to relax and sleep (reading, soft music, soothing cup of herbal tea, etc.) . Digital disconnection, meaning avoiding screens (phone, computer, television) at least an hour before bed, can also help improve sleep quality. ( 3 )
- Sleep environment : An environment conducive to sleep (low light, comfortable temperature, little noise, etc.) is essential. The use of sleep masks, earplugs or even white noise machines can be beneficial for some. ( 4 )
- Diet and physical activity : A balanced diet and regular physical activity (however avoided just before sleeping) can promote deeper and more restful sleep. Also be sure to avoid caffeine and alcohol late in the day. ( 5 )