Melatonin (Hormone Melatonin)

Melatonin is a hormone produced by the pineal gland, which is secreted during darkness at night. Normally, melatonin secretion begins in small amounts around 8:00 PM and increases between 9:00 and 10:00 PM. The pineal gland gradually decreases melatonin secretion starting from about 2:00 AM. Once secreted, melatonin remains in the body for approximately 12 hours and then gradually diminishes in the morning along with sunrise.

Melatonin plays a crucial role in regulating the body’s internal clock, known as the circadian rhythm, which controls various bodily functions throughout the day. Melatonin directly governs sleep; when melatonin levels are sufficiently high at the right time, it helps us fall asleep more easily, sleep longer, and achieve better sleep quality.

Besides regulating sleep, melatonin also acts as an antioxidant by neutralizing free radicals, reducing inflammation within the body, modulating immune system function, decreasing cancer cell mutations, and preventing bone loss. Research has also shown that long-term use of melatonin may reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease, especially related to mutations of the ApoE4 gene.

Melatonin supplements come in various forms including swallowable tablets, sublingual lozenges, sublingual sprays, and topical creams. The most commonly available form with the lowest potency is the swallowable tablet. The most effective form, which requires the smallest hormone dose but is harder to find, is the sublingual lozenge.

Adaptogenic Herbs

Certain herbs possess properties that help balance the body and reduce stress, both physical and mental. These adaptogenic herbs have been traditionally used in ancient medicine systems worldwide, including Traditional Chinese Medicine, Thai traditional medicine, Indian Ayurveda, and Western herbal medicine, to support mental health, relieve stress, and improve sleep quality.

The mechanisms of these herbs work in various ways, such as regulating internal body temperature, controlling the release of the stress hormone cortisol, enhancing cellular oxygen utilization, improving metabolism with minimal toxic residues, aiding detoxification, and slowing down nervous system and brain degeneration by reducing inflammation and balancing the body’s circadian rhythm.

Examples of adaptogenic herbs include:
Indian ginseng (Ashwagandha), Korean ginseng, Siberian ginseng, Gotu kola, Ginkgo biloba, Turmeric, Ginger, Cordyceps, Licorice root, and Dong quai.

Calming Herbs

To fall asleep well, it is essential to feel relaxed and free from racing thoughts and worries. Herbs well-known for their calming effects include:

Chamomile,
Lemon balm,
Lavender,
St. John’s Wort, and others.

EMF & Blue Light (Waves and Light That Disrupt Sleep)

Sleep relies on the hormone melatonin, which is produced optimally when the body is exposed to bright light during the day and complete darkness at night. However, modern lifestyles expose us to large amounts of blue light from electronic devices. Even though our eyes cannot visibly detect blue light, our bodies can sense it, leading to a significant reduction in melatonin production. This is not to mention streetlights and car headlights that shine through windows, preventing the night from being as dark as it should be.

In addition to blue light, electromagnetic fields (EMF) are another factor that we do not consciously perceive, but our bodies can detect. Naturally, EMFs occur from the Earth’s movement, which is closely linked to our biological clock. But today’s world is filled with construction, electronic devices, and a network of power lines and towers everywhere. These generate unnatural magnetic fields that can interfere with the body’s natural systems. If exposure occurs in certain conditions, it can significantly impair the quality of our sleep.