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6 min

Melatonin for sleep: is it really effective?

Difficult awakening , restless night , difficulty falling asleep ? Do you feel like you're already tired as soon as you get up in the morning?

It's time to get some quality, restful sleep again.

Today we are looking at melatonin or should we say the sleep hormone.😴

Sometimes presented as the miracle solution to sleep disorders, let's take a look at how melatonin works in the body. Does taking melatonin for sleep really work? How does it affect our sleep?

Here we go for an article which, we promise, will not make you sleep!

melatonin for sleep

What is melatonin? 🤔

Before trying to enrich your diet with melatonin, it would still be good to know what it is, right? And what are its effects on our body!

A little insight into melatonin:

Definition of melatonin

Melatonin is a hormone, synthesized by the human body in a gland located at the back of the head: I named the pineal gland (unknown to the majority of people struggling with sleep disorders).

Melatonin levels are never at their best and vary throughout the day. It is this hormone that is responsible for the circadian rhythm.

We see you coming “ the rhythm, what? ”Circadian: it is the fact that our body synchronizes its phases of activity and its phases of rest with the alternation of day/night. Again the fabulous functioning of the human body! 😍

Natural production of melatonin

Melatonin production is influenced by ambient light. It increases when light decreases, signaling the body that it is time to prepare for sleep. This explains the fatigue and difficulty getting up on winter mornings!

Nightfall tells our bodies that it's time to get ready for bed.

Hop hop hop, neither one, nor two, the pineal gland launches its production of melatonin and we fall into the arms of Morpheus for the whole night. The body's peak level of melatonin is reached around 3 a.m., then slowly declines until early morning, when it's time to get out of bed to start a new active day.

melatonin for sleep

How does melatonin affect our sleep?

Regulation of the circadian cycle

Melatonin has chronobiotic activity. The circadian cycle is our internal biological clock, which controls sleep and wakefulness throughout the day. The circadian rhythm lasts 24 hours and all the functions of our body are subject to it.

Melatonin mechanism of action

Another essential aspect of how melatonin works is its mechanism of action. Melatonin acts by binding to specific receptors located in the brain, in the hypothalamus region. When it finds these receptors, it sends a signal to the body to prepare for sleep. This signal promotes muscle relaxation, lowers body temperature and decreases the production of other hormones that keep us awake.

To cut to the chase, we can say that melatonin coordinates the biological processes that allow us to fall asleep and stay asleep.

If you want to learn more about melatonin, we have a complete guide right here .

Sleep induction

In addition to its ability to signal the body that it is time to sleep, melatonin also makes it easier to fall asleep, by reducing the time it takes to fall asleep.

For many people who experience occasional insomnia or difficulty falling asleep, melatonin supplements may be particularly beneficial. They help create an environment conducive to falling asleep quickly.

Improved sleep quality

Melatonin also contributes to the quality of sleep.

It’s thanks to it that you wake up refreshed and ready early in the morning. It promotes deep and restful sleep.

And, we all know: quality sleep is the guarantee of a good day,

  1. better physical and mental recovery;

  2. better mood;

  3. greater adaptation to daily stress;

  4. increased ability to concentrate during the day.

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Sleep Formula

100% natural formula based on plant extracts selected for their targeted action on sleep.

  • ✅ Synergy of 5 plants rich in active ingredients
  • ✅ Effective from the first use
  • ✅ No addiction or dependence
  • ✅ 45 days of treatment
See the product

When to take melatonin to sleep?

Melatonin as a food supplement can be a valuable ally for those who face some sleep disturbances. Here are some situations in which it is particularly effective.

Jet lag-related sleep disorder

When you travel across multiple time zones, your internal body clock can be thrown out of whack, leading to jet lag-related sleep disruptions. In such situations, taking melatonin at strategic times helps restore your circadian rhythm more quickly. It is used to adjust your internal clock to the new time zone, to facilitate adaptation to the new rhythm.

Occasional insomnia

Occasional insomnia can affect all of us at some point.

The reasons vary, but they are generally linked to situations of stress, anxiety, significant changes of pace. Melatonin is then a valuable tool to help you fall asleep. It is a natural product for sleeping, to relax the mind and facilitate restful sleep.

Other situations in which to take melatonin

Melatonin may also be recommended when trying to avoid more restrictive treatments taken in the context of chronic sleep disorders. However, note that in these situations, it is recommended to consult a health professional to determine the best approach to manage these difficulties and benefit from personalized follow-up.

Food supplements containing melatonin

As we have just seen, melatonin is a natural product that helps improve the quality of sleep and/or restore the disrupted circadian rhythm.

Role of melatonin supplements

It is important to recognize that melatonin supplements are not a one-size-fits-all solution, and their effectiveness may vary from person to person and even situation to situation.

With a thoughtful approach, melatonin can contribute to more peaceful, restful sleep and improve your overall well-being.

We have chosen to combine plant-based melatonin with other plants with soothing properties in our Sleep Formula . Passionflower, California poppy, lemon balm and hops are all compounds that can help calm agitation, reduce stress, manage anxiety, and thus benefit the quality of your sleep.

Melatonin food supplements are in no way sleeping pills. They act naturally and without addiction to create the conditions for restful sleep.

There are also other forms of food supplements that promote sleep : we have compiled them in a dedicated article.

Dosage and instructions for use

Can everyone take melatonin for sleep?

Taking melatonin for sleep is not recommended for everyone. Children, pregnant and breastfeeding women should not consume these food supplements without medical advice.

Significant sleep disorders, which are particularly disabling in everyday life, should also give rise to a visit to the doctor. This may be a sign of a more serious pathology that melatonin alone will not be able to resolve.

We recommend you

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Sleep Formula

100% natural formula based on plant extracts selected for their targeted action on sleep.

  • ✅ Synergy of 5 plants rich in active ingredients
  • ✅ Effective from the first use
  • ✅ No addiction or dependence
  • ✅ 45 days of treatment
See the product

How much melatonin to feel the benefits?

The dosage of melatonin supplements may vary depending on your needs. It is usually active at low doses, usually between 0.5 mg and 3 mg , approximately 30 minutes to an hour before bedtime.

Note that taking an excessive dose of melatonin will not result in better quality sleep and may instead disrupt your sleep pattern.

You may want to consult a healthcare professional before starting any melatonin supplement for sleep, especially if you are already taking other medications.

So, you know everything about melatonin and its benefits for sleep. 🥱

With a balanced approach and the choice of quality food supplements, melatonin is a valuable tool to help you fall asleep or reduce the effects of jetlag during a long trip.

Wake up every morning fresher, ready to face a new day, full of energy, because your journey to quality sleep begins here!

Lucas PINOS

Co-founder of NOVOMA

Passionate and expert in micro-nutrition, Lucas founded Novoma in 2012. It is with conviction that he develops food supplements with effective, carefully chosen and 100% clean active ingredients, to best meet the body's needs.

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