7 psychological benefits of melatonin

Melatonin is a hormone that our body secretes at night to help us fall asleep and that provides multiple benefits. You’ve probably heard it mentioned more than once, but you probably don’t know its other qualities.

And it is that, although Its main function is to regulate sleep-wake cycles, Melatonin provides other advantages for psychological well-being. In this article, we will tell you everything about the so-called “sleep hormone.”

What is melatonin and how is it produced?

Melatonin is a hormone derived from tryptophan, which is converted to serotonin and then melatonin. It is known as the “sleep hormone” because The pineal gland produces it at night and is inhibited by light. That is, our body generates it more in the dark.

It is also synthesized outside the pineal gland, in the intestinal tract, skin, bone marrow, platelets and retina. In its short 20 to 40 minutes of life distributed through blood and cerebrospinal fluid and it is possible to detect it in our saliva, sperm or amniotic fluid.

A peculiarity is that Its production decreases if there is a change in the sleep-wake cycle. Some cases are jet lags, such as jet lag, going through stressful situations or exposing ourselves to intense brightness before going to bed. Likewise, its amount decreases as we age.

For all this (and more) Its importance is fundamental for the organism. Not only does it influence the quality of sleep, but it has great antioxidant properties, similar to vitamin C and E. Likewise, it promotes health as we will explain below.

Benefits of melatonin for the mind

The main benefit of the “sleep hormone” is indicated by its name; It is essential for a night’s rest. However, has mental health benefits that you may not know, but that we will indicate immediately.

1. Promotes sleep

Its main function is to transmit information about the daily cycle of light and darkness to our body. In this way, body structures respond to changes in photoperiod and changes in temperature, in order to organize their functions. Because of it we know when to sleep and when to wake up.

In this way, a text refers to Current Treatment Options in Neurology, Melatonin secretion serves to regulate circadian rhythms that keep the body in balance according to light and darkness. Thanks to this, it regulates our core temperature and sleep and wake rhythms.

That is, this hormone promotes sleep and inhibits wakefulness signals. Their production It reaches a maximum peak between 2:00 and 4:00 in the morning and gradually decreases with light exposure. And, as anticipated, its peak nocturnal concentration may decline as we age.

2. Reduces insomnia

Linked to the previous point, another of the benefits of melatonin has to do with sleeping without problems. You may wonder why you sometimes find it difficult to rest. Insomnia is persistent difficulty falling asleep and staying asleep. In turn, it is linked to other problems, such as depression and anxiety.

3. Prevents neurodegenerative diseases

Neurodegenerative diseases are related to aging and present psychological symptoms such as depression, anxiety or stress. Among them, we find Alzheimer’s disease, Parkinson’s disease, Huntington’s disease and amyotrophic lateral sclerosis (ALS).

In relation to these pathologies, another of the benefits of melatonin is that can promote cell survival and protect neurodegeneration. Melatonin is a great antioxidant that regulates the cell recycling process, called autophagy.

4. Improves memory and abstract thinking

Melatonin protects the brain from oxidative stress conditions, especially the hippocampus. So, allows for better memory runs. This hormone produces an increase in antioxidant enzymes in that part of the brain, even if we have habits that promote oxidative stress, such as alcohol consumption.

This is revealed by a study by Venezuelan Archives of Pharmacology and Therapeutics. It indicates that a A greater quantity influences better functionality of cognitive processes, such as memory and abstract thought.

5. Fight depression

The advantages of melatonin include its antidepressant effect. The “sleep hormone” maintains our body’s circadian rhythm and, in turn, modifies serotonin neurotransmission, which is related to depressed mood.

6. It has anti-stress effects

The benefits of melatonin given so far are many, but there is one more related to mood. Thus, Higher levels of this hormone prevent and improve stress levels.

When we are stressed, cortisol levels increase. The interesting thing is that melatonin contributes to lowering them and, therefore, improving our mood and stress. Its effect is an inhibitor of cortisol secretion.

7. Reduces anxiety

Melatonin reduces anxiety (Repova et al., 2022). It is likely that when we are tired or sleep poorly, we feel more discomfort. As with stress and depression, melatonin helps lower cortisol levels. This is why we will feel better if melatonin is high in our body.

Can melatonin be increased?

The answer to this question is that it is possible. There are dietary supplements that raise your levels unnaturally, although they are not the most recommended, since Synthetic melatonin is not endorsed by the FDA.

We also have to know that Using electronic devices before bed minimizes their amount and prevents rest. The blue light they emit inhibits their production, generates alert effects and throws off the biological clock.

Likewise, Consuming coffee a couple of hours before going to bed may be harmful. The effects of caffeine include sleep disturbance and increased wakefulness; The circadian rhythm is delayed by about 40 minutes, says an article in Science Translational Medicine.

We must keep in mind that not only humans produce this hormone, but it is present in some plants. AND There are foods rich in melatonin; for example, a work shared by the magazine Nutrients points out the following:

GrapesPineapplesOatsNutsEggsBananasOrangesFishBlack rice

Melatonin promotes well-being

Higher levels of melatonin contribute to mental well-being. However, as we age, the levels of this hormone decrease in the body and this leads us to experience more difficulties resting.

It is clear that the benefits of melatonin are much more than improving the quality of rest, as it influences our mood, whether we feel anxious or depressed. Did you know all these qualities of the “sleep hormone”?

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